Nasi Putih Sup Ayam Kailan Ikan Masin
Makan Tengah Hari • Malaysia
How to Make Nasi Putih Sup Ayam Kailan Ikan Masin (Traditional & Healthy Version)
Nasi Putih Sup Ayam Kailan Ikan Masin is a quintessential Malaysian lunch dish that beautifully showcases the multicultural essence of Malaysia’s cuisine. This meal combines fragrant white rice (nasi putih), a light yet flavorful chicken soup (sup ayam), sautéed kailan (Chinese broccoli), and a touch of ikan masin (salted fish) for a unique umami accent. It’s a staple in many Malaysian homes, loved for its balance of nutrition and comforting flavors. The dish is often served during family gatherings or as a hearty lunch for busy days, reflecting the Malaysian tradition of wholesome, communal meals. With roots in Malay and Chinese culinary practices, this dish uses local ingredients like pandan leaves for aromatic rice and lemongrass in the soup, both key elements in Malaysian cooking. The combination of tender chicken, kailan, and ikan masin offers a delightful contrast of textures and tastes, making every bite memorable. Its simplicity and adaptability make it ideal for health-conscious Malaysians, as you can easily adjust the portion sizes and ingredients to suit dietary needs. Enjoying Nasi Putih Sup Ayam Kailan Ikan Masin is truly a celebration of local flavors and the vibrant food culture of Malaysia.
Bahan-bahan(untuk 1 plate with rice, soup, kailan, and ikan masin)
- 1 cup White rice (nasi putih) (use fragrant rice like 'beras wangi')
- 150g Chicken breast (skinless, boneless for lean protein)
- 150g Kailan (Chinese broccoli) (fresh, cleaned and chopped)
- 20g Ikan masin (choose ikan masin jenis tenggiri or talang, lightly pan-fried)
- 1 small Carrot (sliced for soup)
- 1/2 Onion (chopped for soup base)
- 2 cloves Garlic (minced)
- 1 stalk Lemongrass (serai) (bruised for aroma)
- 1 piece Pandan leaf (for rice aroma)
- 1/2 tsp Low-sodium salt (for soup seasoning)
- 1/4 tsp Black pepper (freshly ground)
- 1 tsp Cooking oil (preferably canola or sunflower)
Arahan
- 1
Rinse the rice and cook in a rice cooker with pandan leaf for added aroma. Use minimal oil for a healthier option.
15 minutes
Adding pandan leaf enhances fragrance without extra calories.
- 2
Prepare the sup ayam by sautéing onion, garlic, and lemongrass in 1 tsp oil until fragrant. Add chicken breast and cook till lightly browned.
5 minutes
Opt for lean chicken breast to reduce fat content.
- 3
Add sliced carrot and pour in 500ml water. Simmer for 10 minutes until chicken is cooked and carrot is tender.
10 minutes
Use low-sodium salt to keep sodium levels in check.
- 4
Season soup with black pepper and salt, then remove lemongrass before serving.
2 minutes
Taste before adding more salt for a healthier soup.
Kenapa hidangan ini sihat
This dish is healthy because it incorporates lean protein, fiber-rich greens, and minimal added fat. The inclusion of vegetables and aromatic local herbs boosts the antioxidant profile, supporting immune health. By controlling salt and oil, it meets the needs of those seeking lighter meals without sacrificing flavor. Ideal for lunch, it keeps you full and energized for the day.
Nasi Putih Sup Ayam Kailan Ikan Masin is rich in protein from chicken and kailan, providing essential amino acids for muscle repair. Kailan offers fiber, vitamins A and C, and minerals like calcium and iron. The use of pandan and lemongrass introduces antioxidants, while ikan masin adds trace minerals. By using lean cuts of chicken and minimal oil, the dish stays low in saturated fat. This balanced meal is suitable for calorie-conscious individuals and covers a range of macros.
Petua
- 💡Tip 1: Use fresh pandan and lemongrass for the most authentic aroma.
- 💡Tip 2: Opt for lean chicken breast to keep the dish low in fat.
- 💡Tip 3: Blanch kailan quickly to maintain its vibrant color and crunch.
Penyimpanan & hidangan
Store leftover soup and rice separately in airtight containers in the refrigerator for up to 2 days. Reheat soup gently to preserve flavors. Kailan and ikan masin are best eaten fresh, but can be refrigerated for 1 day.
Paling sesuai dihidang: Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 250.0 kcal |
