Potato with Baked Beans and Cheese
Makan Tengah Hari • Malaysia
How to Make Potato with Baked Beans and Cheese (Traditional & Healthy Version)
Potato with Baked Beans and Cheese is a beloved lunch option in Malaysia, blending local tastes with global influences. This dish is a staple in Malaysian multicultural cuisine, enjoyed by all communities for its comforting flavors, affordable ingredients, and satisfying texture. The creamy, soft potatoes paired with hearty baked beans and a touch of melted cheese create a harmony that appeals to both adults and kids. Often found in homes and school canteens alike, this meal is easy to prepare yet deeply nourishing. In Malaysia, potatoes are widely used in everything from curries to snacks, while baked beans are a familiar pantry staple, often enhanced with local aromatics like bawang putih (garlic) and daun bawang (spring onions). The addition of cheese, while global in origin, has found its place in modern Malaysian kitchens, adding a luscious, slightly salty dimension. By using fresh local herbs such as daun ketumbar (coriander) and a dash of cili padi for heat, this dish becomes a festive lunchtime treat that celebrates Malaysia’s rich diversity and love for hearty, vegetarian meals. This healthy adaptation is perfect for calorie-conscious eaters looking for a satisfying yet balanced meal. With wholesome ingredients, minimal oil, and a focus on flavor, Potato with Baked Beans and Cheese is a great choice for busy days, school lunches, or light gatherings.
Bahan-bahan(untuk 1 medium potato with bean and cheese topping)
- 2 medium (about 300g) Potatoes (ubi kentang)
- 1 cup (about 220g) Baked beans (reduced salt) (kacang panggang)
- 1/3 cup grated (about 40g) Low-fat cheddar cheese (keju cheddar rendah lemak)
- 1 tsp Olive oil (minyak zaitun)
- 2 cloves, minced Garlic (bawang putih)
- 2 stalks, finely sliced Spring onions (daun bawang)
- 1 tbsp, chopped Coriander leaves (daun ketumbar) - pilihan
- 1, finely sliced Bird’s eye chili (cili padi) - pilihan
- 1/4 tsp Black pepper (lada hitam)
- to taste Salt (garam)
Arahan
- 1
Preheat the oven to 200°C. Wash the potatoes thoroughly and pierce them with a fork several times. Place them on a baking tray.
2 minutes
Piercing helps the potatoes cook evenly and prevents bursting.
- 2
Bake potatoes for 20 minutes or until soft inside. You can also microwave for 8-10 minutes if pressed for time.
20 minutes
Test doneness with a fork; the potato should feel tender.
- 3
While potatoes bake, heat olive oil in a small pan over medium heat. Sauté garlic until fragrant, about 1 minute.
2 minutes
Keep heat low to avoid burning the garlic.
- 4
Add baked beans to the pan, stirring well. Season with black pepper and a pinch of salt. Simmer for 3-4 minutes until heated through.
4 minutes
Stir occasionally to prevent sticking.
Kenapa hidangan ini sihat
This dish is a healthy choice because it combines complex carbohydrates from potatoes, protein from beans and cheese, and healthy fats from olive oil. It is rich in fiber, aids digestion, and helps maintain energy levels throughout the day. Using reduced-salt baked beans and low-fat cheese lowers sodium and saturated fat content, supporting heart health. The meal is portion-controlled and can be easily adapted for various dietary needs, making it ideal for calorie-conscious Malaysians.
This Potato with Baked Beans and Cheese recipe is packed with nutrients. Potatoes are an excellent source of vitamin C, potassium, and fiber, while baked beans provide plant-based protein, iron, and folate. Low-fat cheese adds calcium and protein without excessive saturated fat. The use of olive oil instead of butter reduces unhealthy fats. Fresh herbs like daun ketumbar and spring onions supply antioxidants and vitamins, making this meal balanced and nourishing for vegetarians.
Petua
- 💡Tip 1: Use locally grown potatoes for better flavor and texture.
- 💡Tip 2: Add a splash of limau nipis (lime juice) for a refreshing tang.
- 💡Tip 3: Prepare all toppings in advance for a quick assembly during busy mornings.
Penyimpanan & hidangan
Store any leftovers in an airtight container in the refrigerator for up to 2 days. Reheat in the microwave or oven until heated through. For best texture, keep garnishes separate and add fresh before serving.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 450.0 kcal |
