Balutan Ayam Panggang
Makan Tengah Hari • Malaysia
How to Make Grilled Chicken Wrap (Traditional & Healthy Version)
The Grilled Chicken Wrap is a modern Malaysian lunch favorite, blending global appeal with local flavors. In Malaysia, wraps are often elevated with herbs like daun limau purut (kaffir lime leaves), fresh ulam, and a touch of spicy sambal, delivering a taste that's both vibrant and satisfying. This dish is perfect for health-conscious eaters seeking quick, wholesome meals that reflect Malaysia’s multicultural heritage. The grilled chicken, marinated in local spices such as kunyit (turmeric) and serai (lemongrass), is nestled in a soft whole wheat wrap with crunchy vegetables and a light yogurt-based sos. The combination of savory, spicy, and herby notes makes this wrap uniquely Malaysian. Enjoyed in bustling KL cafés or homemade for a nutritious lunch, this wrap showcases the creativity and health awareness present in contemporary Malaysian cuisine.
Bahan-bahan(untuk 1 large wrap per serving)
- 200g Skinless chicken breast (Ayam tanpa kulit)
- 2 pieces Whole wheat tortilla wraps (Roti wrap gandum penuh)
- 1 stalk Lemongrass (Serai, finely chopped)
- 1/2 tsp Turmeric powder (Serbuk kunyit)
- 2 cloves Garlic (Cincang halus)
- 2 tbsp Low-fat yogurt (Sos yogurt rendah lemak)
- 1/2 medium Cucumber (Timun, sliced thinly)
- 1 small Carrot (Lobak merah, julienned)
- 1/4 small Red onion (Bawang merah, sliced)
- A handful Fresh coriander leaves (Daun ketumbar) - pilihan
- 1/4 tsp Chili flakes (Optional for extra heat) - pilihan
- To taste Salt and black pepper (Garam dan lada hitam)
- 1 tsp Olive oil (Minyak zaitun)
Arahan
- 1
Marinate the chicken with turmeric, chopped lemongrass, garlic, salt, black pepper, and olive oil. Let it rest for at least 10 minutes.
10 minutes
For deeper flavor, marinate up to 1 hour in the fridge.
- 2
Preheat a grill pan over medium heat. Grill the chicken breast for 4-5 minutes on each side until fully cooked and slightly charred. Remove and slice thinly.
10 minutes
Let the chicken rest before slicing to retain juiciness.
- 3
Prepare the vegetables: slice cucumber, julienne carrot, and slice red onion thinly. Set aside with coriander leaves.
3 minutes
Use a mandoline for even vegetable slices.
- 4
Warm the whole wheat wraps on a dry pan for 30 seconds each side to soften.
2 minutes
Do not overheat, as wraps can dry out quickly.
Kenapa hidangan ini sihat
Choosing grilled chicken over fried, using whole wheat wraps, and adding plenty of raw vegetables makes this wrap a balanced, health-conscious meal. It is low in saturated fat, high in fiber, and delivers essential nutrients without excess calories. The use of local herbs and spices not only boosts flavor but also provides health benefits unique to Malaysian cuisine.
This Grilled Chicken Wrap is rich in lean protein from chicken breast, fiber from whole wheat wraps and fresh vegetables, and contains healthy fats from olive oil. Lemongrass and turmeric offer anti-inflammatory benefits, while coriander and fresh vegetables provide vitamin C, beta-carotene, and antioxidants. Using yogurt instead of mayonnaise keeps the fat content low and adds gut-friendly probiotics.
Petua
- 💡Tip 1: Marinate the chicken overnight for maximum flavor infusion.
- 💡Tip 2: Add a few strips of daun limau purut for extra fragrance.
- 💡Tip 3: For meal prep, keep wraps and fillings separate until ready to eat.
Penyimpanan & hidangan
Wraps can be stored in the refrigerator, wrapped tightly in cling film or parchment, for up to 24 hours. Reheat gently on a pan or enjoy cold. For best texture, add fresh vegetables just before serving.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 320.0 kcal |
