Mutton Perap with Salad
Makan Tengah Hari • Malaysia
How to Make Mutton Perap with Salad (Traditional & Healthy Version)
Mutton Perap with Salad is a beloved Malaysian lunch dish, blending the bold flavors of marinated mutton (perap) with the freshness of a crisp local salad. 'Perap' refers to the marination style widely used in Malay kitchens, infusing meat with aromatic spices, herbs like serai (lemongrass), and sometimes a touch of santan (coconut milk) for richness. This recipe celebrates Malaysia’s multicultural culinary heritage, combining Indian-influenced spice mixes, Malay marinades, and a vibrant salad inspired by Chinese and Indian vegetable traditions. The result is a dish that’s hearty yet balanced, offering a satisfying meal without excess calories. Mutton Perap is often enjoyed during family gatherings and festive occasions, but its healthy, homemade version makes it suitable for everyday lunches. The salad features local favorites like timun (cucumber), tomato, daun salad (lettuce), and a squeeze of limau nipis (lime), delivering a refreshing counterpoint to the savory, aromatic mutton. Using local ingredients such as pandan and serai not only brings authentic Malaysian flavor but also adds a nutritional boost. Mutton Perap with Salad is a great choice for those seeking a meal that’s rich in taste, culture, and health benefits.
Bahan-bahan(untuk 1 plate with 120g mutton perap, 1 cup mixed salad)
- 240g Mutton (boneless) (Kambing, cut into thin slices)
- 2 stalks Serai (lemongrass) (Finely chopped)
- 1 leaf Pandan leaf (Tied in knot) - pilihan
- 1 inch Ginger (Minced)
- 3 cloves Garlic (Minced)
- 1 tsp Coriander powder (Serbuk ketumbar)
- 1/2 tsp Cumin powder (Serbuk jintan)
- 1 tsp Chili powder (Serbuk cili)
- 2 tbsp Low-fat yogurt (For marination)
- 1/2 tsp Salt (Garam)
- 1/4 tsp Black pepper (Lada hitam)
- 1 small Timun (cucumber) (Sliced)
- 1 medium Tomato (Sliced)
- 1 cup Daun salad (lettuce) (Shredded)
- 1/2 Limau nipis (lime) (Juiced)
- 1 tsp Olive oil (For grilling)
Arahan
- 1
Combine mutton slices with serai, ginger, garlic, coriander powder, cumin powder, chili powder, yogurt, salt, and pepper in a mixing bowl. Mix thoroughly to coat the meat.
5 minutes
Marinate overnight for deeper flavor, but minimum 15 minutes works.
- 2
Heat olive oil in a grill pan. Add pandan leaf for aroma, then grill marinated mutton until browned and cooked through.
10 minutes
Grill in batches to avoid overcrowding and ensure even cooking.
- 3
Prepare the salad by combining timun, tomato, and daun salad in a bowl. Drizzle with lime juice.
5 minutes
Keep salad chilled for extra crispness.
- 4
Arrange grilled mutton perap on a plate alongside the fresh salad.
2 minutes
Serve immediately for best taste and texture.
Kenapa hidangan ini sihat
Choosing Mutton Perap with Salad for lunch means enjoying a meal that is high in protein, low in refined carbs, and packed with nutritious vegetables. The grilling method reduces excess oil, and the use of Malaysian herbs and spices boosts flavor without extra calories. The salad’s fiber aids digestion and keeps you fuller for longer, making this dish ideal for weight management and overall wellness.
This Mutton Perap with Salad recipe is rich in protein from lean mutton, which supports muscle health. The salad provides fiber, vitamins A and C, and antioxidants from cucumber, tomato, and lettuce. Using low-fat yogurt reduces saturated fat, and olive oil adds heart-healthy unsaturated fats. The spices, serai, and pandan contribute anti-inflammatory properties. This dish is balanced in macros, with moderate fat and carbohydrates, making it suitable for calorie-conscious eaters.
Petua
- 💡Tip 1: Slice mutton thinly for quicker, even grilling.
- 💡Tip 2: Marinate longer for deeper flavor—overnight is best.
- 💡Tip 3: Use fresh lime juice for maximum tang and vitamin C.
Penyimpanan & hidangan
Store cooked mutton perap in an airtight container in the fridge for up to 2 days. Keep salad separate to maintain freshness. Reheat mutton gently before serving.
Paling sesuai dihidang: Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 420.0 kcal |
