Nasi Putih, Ayam Masak Lemak, Kacang Panjang Tumis Telur, Begedil, Sambal Belacan, Sambal Tempe
Makan Tengah Hari • Malaysia
How to Make Nasi Putih, Ayam Masak Lemak, Kacang Panjang Tumis Telur, Begedil, Sambal Belacan, Sambal Tempe (Traditional & Healthy Version)
This iconic Malaysian lunch platter is a celebration of local flavors, textures, and culinary heritage. Nasi Putih (steamed white rice) forms the comforting base, paired with Ayam Masak Lemak—a creamy, aromatic curry featuring tender chicken simmered in santan (coconut milk), fresh turmeric, and lemongrass. Complementing the meal, Kacang Panjang Tumis Telur offers a crunchy stir-fry of long beans and egg, while Begedil (Malaysian potato patties) add a satisfying bite. The meal is rounded off with two quintessential condiments: Sambal Belacan, a fiery chili and belacan (shrimp paste) relish, and Sambal Tempe, a spiced tempeh stir-fry that brings a protein-rich, nutty dimension. This dish reflects Malaysia’s multicultural cuisine, featuring influences from Malay, Peranakan, and Javanese traditions. It’s a feast of colors and tastes, perfect for lunch, and showcases the bounty of local ingredients such as pandan leaves, lemongrass, and santan. Balanced, hearty, and layered with flavor, it’s a wholesome choice for anyone looking to explore authentic Malaysian cooking in a healthier way.
Bahan-bahan(untuk 1 plate with rice, 1 piece begedil, 1 portion each of ayam masak lemak, kacang panjang tumis telur, sambal belacan, and sambal tempe)
- 1 cup White rice (beras wangi) (Nasi Putih)
- 200g Chicken breast (Ayam Masak Lemak; remove skin for lower fat)
- 1/2 cup Coconut milk (santan) (Use light santan for fewer calories)
- 2 stalks Lemongrass (Bruised)
- 1 inch Fresh turmeric (Pounded)
- 100g Long beans (kacang panjang) (Sliced)
- 2 Eggs (For tumis telur and begedil)
- 2 small Potatoes (Boiled and mashed for begedil)
- 100g Tempeh (Cubed)
- 5 Red chilies (For sambal belacan & tempeh)
- 1 tsp Belacan (shrimp paste) (Toasted)
- 3 Shallots (Sliced)
- 2 cloves Garlic (Minced)
- 1 stalk Spring onion (Optional for garnishing begedil) - pilihan
- 2 tbsp Cooking oil (Use canola or sunflower oil)
- to taste Salt & pepper (For seasoning)
Arahan
- 1
Cook Nasi Putih: Rinse rice until water runs clear. Add 1 cup rice to 1.5 cups water, a pinch of salt, and a pandan leaf if available. Cook in a rice cooker or pot until fluffy.
15 minutes
Use less rice or switch to brown rice for fewer calories.
- 2
Prepare Ayam Masak Lemak: In a pan, heat 1/2 tbsp oil. Sauté half the sliced shallots, garlic, turmeric, and lemongrass until fragrant. Add chicken, stir for 2 minutes, then pour in santan and 1/3 cup water. Simmer on low heat for 10 minutes until chicken is cooked through.
12 minutes
Use light santan to reduce saturated fat.
- 3
Make Kacang Panjang Tumis Telur: Heat 1/2 tbsp oil in a wok. Add remaining shallots and long beans, stir-frying for 2 minutes. Push beans aside, beat one egg and pour into the pan. Let it set briefly, then scramble and combine with beans. Season lightly.
5 minutes
Do not overcook beans for maximum crunch and nutrients.
- 4
Prepare Begedil: Mash boiled potatoes, mix with 1 beaten egg, salt, pepper, and optional spring onion. Shape into patties. Pan-fry with minimal oil until golden on both sides.
6 minutes
Pat dry patties to reduce oil absorption.
Kenapa hidangan ini sihat
By combining lean meats, plant-based proteins, and plenty of vegetables, this dish supports satiety and stable energy. The use of light coconut milk and reduced oil cuts calories and saturated fats. Each component is portioned to maintain a healthy balance of macronutrients, making it suitable for calorie tracking, weight management, and general wellness.
This meal is nutrient-rich and balanced. It provides lean protein from chicken breast and tempeh, complex carbohydrates from rice and potatoes, and dietary fiber from long beans. Coconut milk contributes healthy fats, while the array of vegetables, herbs, and spices supply vitamins (B, C, E), minerals (potassium, magnesium), and antioxidants. Using minimal oil and light santan keeps it heart-friendly. The sambal offers capsaicin from chilies, which may aid metabolism.
Petua
- 💡Tip 1: Use light santan and minimal oil for a lighter calorie load without sacrificing flavor.
- 💡Tip 2: Bruise lemongrass and pandan leaves to maximize aroma in curries and rice.
- 💡Tip 3: Prepare sambals fresh for the best taste and nutrient retention.
Penyimpanan & hidangan
Store rice and cooked dishes in airtight containers and refrigerate within 2 hours. Consume within 2 days. Reheat thoroughly before consuming. Sambal belacan keeps up to 5 days refrigerated.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 250.0 kcal |
