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Grilled Chicken with Blackpepper and Vegetables
Makan Tengah Hari • Malaysia
How to Make Grilled Chicken with Blackpepper and Vegetables (Traditional & Healthy Version)
Grilled Chicken with Blackpepper and Vegetables is a beloved lunch dish in Malaysia, blending local flavors with global grilling techniques. This recipe pays homage to Malaysia’s multicultural cuisine, featuring blackpepper—a cherished spice in Malaysian kitchens—and fresh local vegetables such as capsicum, carrots, and broccoli. The marinade incorporates lemongrass and garlic, providing a fragrant, herbal undertone reminiscent of Malay and Peranakan cooking. Grilled chicken, or 'ayam panggang', is popular across Malaysia, served at food stalls and home gatherings alike. This healthy version avoids heavy sauces and uses minimal oil, making it suitable for calorie-conscious eaters. The dish is vibrant, colorful, and packed with nutrients thanks to its mix of vegetables. Paired with a squeeze of lime for a tangy finish and garnished with fresh coriander, it celebrates the freshness and versatility of local produce. Ideal for lunch, this recipe is quick to prepare and perfect for those seeking authentic Malaysian flavors without compromising health.
Bahan-bahan(untuk 1 grilled chicken breast with a generous portion of mixed vegetables)
- 2 pieces (150g each) Chicken breast (ayam)
- 1 tablespoon Blackpepper (lada hitam)
- 1 stalk, finely chopped Lemongrass (serai)
- 3 cloves, minced Garlic (bawang putih)
- 1 tablespoon Soy sauce (kicap)
- 1 tablespoon Olive oil (minyak zaitun)
- 1 medium, sliced Carrot (lobak merah)
- 1 cup, florets Broccoli (brokoli)
- 1/2, sliced Red capsicum (lada benggala)
- 2 tablespoons, chopped Fresh coriander (daun ketumbar) - pilihan
- 1/2, for squeezing Lime (limau nipis) - pilihan
Arahan
- 1
Prepare the marinade by mixing blackpepper, lemongrass, garlic, soy sauce, and olive oil in a bowl.
5 minutes
Crush lemongrass for maximum aroma.
- 2
Coat chicken breasts evenly with the marinade. Let it sit for at least 10 minutes.
10 minutes
Marinate longer for deeper flavor.
- 3
Preheat grill or grill pan to medium-high heat. Brush lightly with olive oil.
2 minutes
Ensure grill is hot for searing.
- 4
Grill chicken breasts for 7-8 minutes per side, until cooked through and slightly charred.
16 minutes
Do not overcook to keep chicken juicy.
Kenapa hidangan ini sihat
Grilled Chicken with Blackpepper and Vegetables is a healthy lunch option because it uses grilling rather than frying, reducing excess fat. The inclusion of colorful vegetables ensures a range of vitamins and minerals, supporting immune health and digestion. With no heavy sauces or processed ingredients, it is ideal for calorie tracking and weight management, fitting seamlessly into a balanced Malaysian diet.
This dish is rich in lean protein from chicken breast, supplying essential amino acids for muscle repair. The variety of vegetables—carrot, broccoli, and capsicum—add fiber, vitamin C, and antioxidants. Olive oil offers heart-healthy fats, while lemongrass and garlic contribute anti-inflammatory properties. The recipe is low in saturated fat and contains minimal carbohydrates, making it suitable for most diets. It's gluten-free and dairy-free, provided soy sauce is gluten-free.
Petua
- 💡Tip 1: Slice chicken evenly for uniform grilling.
- 💡Tip 2: Marinate overnight for maximum flavor.
- 💡Tip 3: Use a grill pan if outdoor grilling is not available.
Penyimpanan & hidangan
Store leftovers in an airtight container in the fridge for up to 2 days. Reheat gently to avoid drying out chicken.
Paling sesuai dihidang: Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 350.0 kcal |
