Nasi Minyak with Beef Gulai
Makan Tengah Hari • Malaysia
How to Make Nasi Minyak with Beef Gulai (Traditional & Healthy Version)
Nasi Minyak with Beef Gulai is a beloved Malay festive dish, often served at weddings and special occasions across Malaysia. The name 'Nasi Minyak' translates to 'Oily Rice', but this healthy version uses minimal oil while preserving the aromatic flavors of pandan, bunga lawang (star anise), and kayu manis (cinnamon). The Beef Gulai is a rich, spiced coconut curry, slow-cooked to tender perfection with local herbs like serai (lemongrass) and daun limau purut (kaffir lime leaves). This dish beautifully reflects Malaysian multicultural cuisine, blending influences from Malay, Indian, and Indonesian culinary traditions. Using local ingredients such as santan (coconut milk), rempah (spice paste), and fresh herbs, it creates a deeply satisfying, fragrant meal. Nasi Minyak with Beef Gulai makes for a wholesome lunch, balancing protein, carbs, and healthy fats, and is a great choice for those seeking authentic Malaysian flavors without the excess calories found in traditional preparations.
Bahan-bahan(untuk 1 plate (rice with 1 portion Beef Gulai))
- 1 cup Basmati rice (for fluffier, lower-GI rice)
- 1.5 cups Water
- 1/3 cup Santan (light coconut milk) (optional for lighter rice)
- 2 leaves Pandan leaves (knotted)
- 1 small stick Cinnamon stick (kayu manis)
- 1 Star anise (bunga lawang)
- 2 Cloves (bunga cengkih) - pilihan
- 1 tablespoon Ghee or canola oil (use less for healthier version)
- 200g Lean beef (cubed) (choose sirloin or round)
- 1 medium Onion (finely sliced)
- 2 cloves Garlic (minced)
- 1-inch piece Ginger (minced)
- 1 stalk Serai (lemongrass) (bruised)
- 1 teaspoon Chili powder (reduce for less heat)
- 1 teaspoon Coriander powder
- 1/2 teaspoon Cumin powder
- 2 Daun limau purut (kaffir lime leaf) (optional for aroma) - pilihan
- to taste Salt
- 2 tablespoons Low-fat yogurt (as souring agent)
Arahan
- 1
Rinse basmati rice and drain. In a pot or rice cooker, add rice, water, santan, pandan leaves, cinnamon, star anise, and a touch of salt. Drizzle in oil or ghee. Cook until fluffy.
20 minutes
Use less coconut milk for lower fat content.
- 2
While rice cooks, heat a non-stick pan. Add a small amount of oil or ghee. Sauté onions, garlic, and ginger until fragrant.
5 minutes
Sauté until onions are golden for deeper aroma.
- 3
Add lemongrass, coriander, cumin, and chili powder. Stir for 1 minute to release the spices’ fragrance.
2 minutes
Toast spices on low heat to avoid burning.
- 4
Add beef cubes and brown all sides. Pour in 1/2 cup water. Add daun limau purut if using. Simmer covered until beef is tender (about 20 minutes).
20 minutes
Use lean beef for less fat but tenderize longer if needed.
Kenapa hidangan ini sihat
By using basmati rice, lean beef, and light coconut milk, this Nasi Minyak with Beef Gulai is lower in calories and saturated fat than traditional versions, making it suitable for calorie-conscious eaters. Minimal oil is used, and the dish is rich in natural herbs and spices, supporting metabolic health and digestion. It's a wholesome option for lunch and fits well into a balanced Malaysian diet.
This dish offers a balanced profile of lean protein from beef, complex carbohydrates from basmati rice, and healthy fats from light santan and minimal oil. The inclusion of aromatics like ginger, garlic, and lemongrass provides antioxidants and anti-inflammatory compounds. Using low-fat yogurt reduces saturated fat while maintaining a creamy texture. The dish is also a good source of B vitamins, iron, and zinc, especially from the beef gulai.
Petua
- 💡Tip 1: Fluff rice with a fork to keep grains separate.
- 💡Tip 2: Marinate beef with a bit of salt and pepper for 15 minutes before cooking for extra flavor.
- 💡Tip 3: Use low-fat santan or dilute with water to reduce calories while keeping flavor.
Penyimpanan & hidangan
Store leftovers in airtight containers in the refrigerator for up to 2 days. Reheat rice and gulai separately to retain texture and flavor. Add a splash of water when reheating the curry if needed.
Paling sesuai dihidang: Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 650.0 kcal |
