Yogurt rendah lemak
Makan Tengah Hari • Malaysia
How to Make Low Fat Yoghurt (Traditional & Healthy Version)
Low Fat Yoghurt is a staple in Malaysian multicultural cuisine, enjoyed across ethnic groups for its refreshing taste and nutritional benefits. In Malaysia, yoghurt is often flavored with local ingredients such as pandan leaves, lemongrass, and tropical fruits, making it a uniquely Malaysian treat. While yoghurt has global roots, its adaptation in Malaysia features vibrant flavors and is often served as a cooling lunch option during hot afternoons. This recipe is a health-conscious take, using low-fat milk and natural sweeteners, ideal for calorie tracking and weight management. The Malaysian version of Low Fat Yoghurt can be enjoyed plain or with a medley of local fruits like mangga (mango), pisang (banana), or even with a hint of madu (honey) for added sweetness. Incorporating pandan leaves imparts a subtle fragrance, while lemongrass provides a gentle citrus note, reflecting the harmonious blend of Malay, Chinese, and Indian influences in Malaysia’s culinary landscape. It’s a perfect vegetarian lunch option that’s light, nourishing, and easy to prepare, making it suitable for busy lifestyles and those tracking their macros.
Bahan-bahan(untuk 1 medium-sized bowl per serving)
- 2 cups Low-fat milk (Susu rendah lemak)
- 2 tablespoons Live yoghurt culture (Starter culture)
- 1 leaf Pandan leaf (Daun pandan, tied into a knot)
- 1 stalk Lemongrass stalk (Serai, bruised) - pilihan
- 1 small Banana (Pisang, sliced) - pilihan
- 1/2 medium Mango (Mangga, diced) - pilihan
- 1 tablespoon Honey (Madu) - pilihan
- 1 tablespoon Chia seeds (Optional for added fiber) - pilihan
- 1/2 teaspoon Vanilla extract (Optional for extra aroma) - pilihan
Arahan
- 1
Heat low-fat milk in a saucepan with pandan leaf and lemongrass (if using) until it just begins to simmer. Do not boil.
5 minutes
Keep stirring to prevent milk from sticking.
- 2
Remove from heat, discard pandan and lemongrass. Allow milk to cool to lukewarm (about 40°C).
10 minutes
Test temperature with a clean finger; it should feel warm, not hot.
- 3
Add live yoghurt culture to the cooled milk. Stir gently but thoroughly.
2 minutes
Ensure even mixing for smooth texture.
- 4
Cover and let the mixture sit undisturbed in a warm place for 6-8 hours, until thickened.
6-8 hours (inactive)
Wrap bowl in a towel to retain warmth.
Kenapa hidangan ini sihat
This dish is ideal for calorie-conscious eaters, as it combines low-fat dairy, natural sweeteners, and fiber-rich fruit toppings. The probiotics in yoghurt aid gut health, while the absence of refined sugars and fats makes it a heart-friendly lunch option. Its balanced macros ensure it fits well into vegetarian and weight loss diets, making it a smart, nutritious choice for busy Malaysians.
Low Fat Yoghurt is rich in protein, calcium, and probiotics, supporting digestive health and bone strength. Using low-fat milk reduces saturated fat and calories, making it suitable for weight management. The addition of local fruits like mango and banana provides vitamins C and B6, fiber, and antioxidants. Chia seeds add omega-3 fatty acids and extra fiber, while honey delivers minerals and natural sweetness without refined sugar.
Petua
- 💡Tip 1: Use fresh pandan and lemongrass for authentic Malaysian aroma.
- 💡Tip 2: Ensure milk is only lukewarm before adding culture to prevent killing probiotics.
- 💡Tip 3: Add fruit toppings only at serving to keep yoghurt creamy and fresh.
Penyimpanan & hidangan
Store yoghurt in an airtight container in the refrigerator for up to 3 days. Keep toppings separate until serving for best freshness.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 60.0 kcal |
