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Low Fat Greek Yogurt with Prunes
Makan Tengah Hari • Malaysia
How to Make Low Fat Greek Yogurt with Prunes (Traditional & Healthy Version)
Low Fat Greek Yogurt with Prunes is a modern, health-conscious dish embraced by Malaysians who are blending international ingredients with local flavour. While Greek yogurt isn’t native to Malaysia, yogurt-based dishes have found their way into Malaysian cafeterias and homes, especially among those seeking nutritious, vegetarian meals. Prunes, or buah prun, are valued for their natural sweetness and fibre content. This recipe combines creamy, low-fat Greek yogurt with locally sourced prunes, a hint of vanilla, and a garnish of toasted nuts and freshly grated coconut (kelapa parut). The addition of natural ingredients like pandan for aroma and a drizzle of madu (honey) gives this dish a subtle Malaysian twist. It’s quick to prepare, making it ideal for busy Malaysians seeking a wholesome lunch that reflects the nation’s multicultural palate. With a balance of sweet, tangy, and nutty flavours, this dish is both a treat and a nourishing meal, perfect for anyone wanting to enjoy healthy Malaysian food.
Bahan-bahan(untuk 1 cup per serving (sesuai untuk makan tengah hari Malaysia))
- 2 cups Low fat Greek yogurt (yogurt rendah lemak)
- 6 pieces Prunes (buah prun, pitted and chopped)
- 1 small Fresh pandan leaf (daun pandan, tied into a knot) - pilihan
- 1 tbsp Natural honey (madu asli)
- 2 tbsp Toasted almonds (kacang badam panggang, chopped) - pilihan
- 2 tbsp Grated fresh coconut (kelapa parut segar) - pilihan
- 1 tsp Chia seeds (biji chia) - pilihan
- 1/2 tsp Vanilla extract (ekstrak vanila)
- 1 pinch Pinch of salt (secubit garam) - pilihan
- 1/2 stalk Lemongrass (sliced) (optional, for aroma) - pilihan
Arahan
- 1
Prepare the prunes by removing the pits if necessary and chopping them into small pieces.
3 minutes
Use kitchen scissors for quick, even prune pieces.
- 2
In a small bowl, add the chopped prunes and pandan leaf. Let the prunes infuse with pandan aroma for 5 minutes.
5 minutes
Gently bruise the pandan leaf to release its fragrance.
- 3
In a mixing bowl, combine low fat Greek yogurt, vanilla extract, and a pinch of salt. Stir well to blend.
2 minutes
Use a whisk for extra creaminess.
- 4
Remove the pandan leaf from the prunes. Fold the prunes and any juice into the yogurt mixture.
2 minutes
Folding gently preserves prune texture.
Kenapa hidangan ini sihat
This dish is a healthy choice because it uses low fat Greek yogurt as a protein-rich, low-calorie base. Prunes add natural sweetness and fibre, minimizing the need for added sugars. Toppings like nuts and chia seeds boost nutrients without excess calories. It's vegetarian, can be easily adapted for different diets, and is free from artificial additives—making it perfect for calorie-conscious Malaysians.
This Low Fat Greek Yogurt with Prunes is rich in protein and calcium from yogurt, while prunes provide dietary fiber, potassium, and natural antioxidants. The addition of almonds and chia seeds offers healthy fats and omega-3s. Local ingredients like fresh coconut and pandan add micronutrients without significant calories. Naturally low in saturated fat and containing no added refined sugars, this dish supports digestive health and sustained energy.
Petua
- 💡Tip 1: Use freshly grated coconut (kelapa parut) for authentic Malaysian aroma.
- 💡Tip 2: Infuse prunes with pandan leaf for 5-10 minutes to add a unique local scent.
- 💡Tip 3: Toast the almonds lightly to bring out their natural oils and crunch.
Penyimpanan & hidangan
Store the prepared yogurt mixture in an airtight container in the refrigerator for up to 2 days. Add toppings just before serving to maintain freshness and texture.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 140.0 kcal |
