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Roasted Black Pepper Chicken Breast

Name: Roasted Black Pepper Chicken Breast
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 2 servings
Cuisine: Malaysian
Ingredients: Roasted Black Pepper Chicken Breast

Makan Tengah Hari • Malaysia

180

KCAL

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PROTEIN (G)

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CARBS (G)

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FAT (G)

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Cara Membuat Roasted Black Pepper Chicken Breast

Versi tradisional + sihat dengan foto langkah demi langkah · 35 min jumlah · 2 hidangan

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How to Make Roasted Black Pepper Chicken Breast (Traditional & Healthy Version)

Persediaan: 15 minit

Memasak: 20 minit

2 hidangan

Mudah

Roasted Black Pepper Chicken Breast is a staple in Malaysian lunch menus, loved for its bold flavors and tender texture. In Malaysia, this dish is commonly enjoyed across diverse communities, drawing inspiration from Malay, Chinese, and Indian culinary traditions. The use of locally sourced black pepper, 'lada hitam', lends a distinctive aroma and spicy warmth, while fresh herbs like lemongrass ('serai') and pandan infuse the chicken with fragrant undertones unique to Malaysian cuisine. This healthy adaptation preserves the iconic taste but reduces oil and sodium, making it ideal for calorie-conscious eaters. The dish’s simplicity and versatility have secured its popularity, whether served with brown rice or a fresh salad. Roasted Black Pepper Chicken Breast captures the essence of Malaysian multicultural food, where robust spices and wholesome ingredients are celebrated. Perfect for lunch, it delivers a satisfying, protein-rich meal that fits well into modern Malaysian lifestyles, from office lunches to family gatherings. Its balanced flavors and nourishing profile make it a go-to choice for those seeking both authenticity and health.

Mesra diabetes Penurunan berat Mesra kanak-kanak

Bahan-bahan(untuk 1 chicken breast per serving, paired with side salad or brown rice)

2 pieces (about 300g) Chicken breast (Ayam, skinless, boneless)
2 teaspoons Black pepper (Lada hitam, freshly ground)
1/2 teaspoon Salt (Fine sea salt)
1 tablespoon Olive oil (Minyak zaitun)
1 stalk Lemongrass (Serai, finely chopped)
1 piece Pandan leaf (Daun pandan, tied into a knot)
3 cloves Garlic (Bawang putih, minced)
1-inch piece Ginger (Halia, grated)
1 teaspoon Low-sodium soy sauce (Kicap cair rendah garam) - pilihan
1 teaspoon Honey (Madu, for light sweetness) - pilihan

Arahan

1
Preheat your oven to 200°C (392°F). Rinse and pat dry the chicken breasts.
5 minutes
Ensure chicken is dry for better browning.
2
In a bowl, mix olive oil, black pepper, salt, chopped lemongrass, minced garlic, grated ginger, soy sauce, and honey. Blend well to form a marinade.
5 minutes
Freshly ground black pepper enhances aroma and heat.
3
Rub the marinade evenly onto both chicken breasts. Let them rest for at least 10 minutes to absorb flavors.
10 minutes
Marinating longer (up to 1 hour) deepens flavor.
4
Place chicken breasts on a baking tray lined with pandan leaf. Roast in the oven for 15–20 minutes until cooked through and lightly golden.
20 minutes
Pandan leaf adds subtle fragrance during roasting.

Kenapa hidangan ini sihat

By roasting instead of frying, this recipe minimizes oil usage, reducing overall calories and fat. Using low-sodium soy sauce and honey as natural sweeteners keeps sodium and sugar in check, making it ideal for weight management and diabetic diets. The inclusion of aromatic herbs and spices not only enhances flavor but also adds nutritional value. This Malaysian chicken breast recipe is a perfect lunch option for those seeking wholesome, balanced meals without sacrificing authentic taste.

This Roasted Black Pepper Chicken Breast is rich in lean protein, supporting muscle maintenance and satiety. The use of skinless chicken reduces saturated fat, while olive oil provides heart-healthy monounsaturated fats. Lemongrass, garlic, and ginger offer antioxidants and anti-inflammatory compounds, boosting immunity. Pandan imparts vitamins A and C, and the minimal honey adds natural sweetness without excessive sugar. With low sodium and no dairy or gluten, this dish is suitable for most dietary preferences and delivers essential vitamins and minerals for daily wellness.

Petua

💡Tip 1: Use freshly ground black pepper for best aroma.
💡Tip 2: Marinate chicken longer for deeper flavor infusion.
💡Tip 3: Roast with pandan leaf for authentic Malaysian fragrance.

Penyimpanan & hidangan

Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in the oven or microwave to retain moisture. Avoid freezing as herbs may lose flavor.

Paling sesuai dihidang: Lunch