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Sambal Squid with Boiled Egg and Rice
Makan Tengah Hari • Malaysia
How to Make Sambal Squid with Boiled Egg and Rice (Traditional & Healthy Version)
Sambal Squid with Boiled Egg and Rice is a beloved Malaysian lunch dish, deeply rooted in the country’s multicultural culinary heritage. This hearty meal is a staple in homes, warungs, and even festive gatherings, celebrated for its bold flavors and satisfying nutrition. The fragrant sambal, made with local ingredients like cili merah (red chilies), bawang merah (shallots), and belacan (shrimp paste), is balanced with tender sotong (squid), creamy boiled telur (egg), and fluffy rice. The dish reflects Malaysia’s harmonious blend of Malay, Chinese, and Indian influences, offering a taste of the nation’s vibrant food culture in every bite. What sets this recipe apart is its health-conscious approach—using minimal oil, fresh squid, and boiled eggs for protein, while skipping santan (coconut milk) to keep it lighter. The sambal is rich and aromatic, enhanced by lemongrass and pandan leaves, giving depth without excess fat. Perfect for those tracking calories, it’s a wholesome meal that doesn’t compromise on authentic Malaysian flavor. Enjoy the spicy, savory, and slightly sweet notes, all wrapped in a comforting plate of nasi putih (steamed rice), making it an excellent choice for lunch or a light dinner.
Bahan-bahan(untuk 1 plate with 120g sambal squid, 1 boiled egg, and 1 cup rice)
- 250g Fresh squid (sotong) (cleaned and sliced)
- 2 Boiled eggs (telur rebus) (medium size)
- 2 cups Steamed white rice (nasi putih) (preferably local fragrant rice)
- 4 Red chilies (cili merah) (seeded)
- 3 Shallots (bawang merah) (peeled)
- 2 cloves Garlic (bawang putih)
- 1/2 tsp Belacan (shrimp paste) (toasted)
- 1 tsp Tamarind paste (asam jawa) (diluted with 2 tbsp water)
- 1 stalk Lemongrass (serai) (bruised)
- 1 knot Pandan leaf (optional for aroma) - pilihan
- 1 tbsp Cooking oil (preferably canola or sunflower)
- 1/2 tsp Salt (to taste)
- 1/2 tsp Sugar (optional for balance) - pilihan
Arahan
- 1
Prepare sambal by blending red chilies, shallots, and garlic into a smooth paste.
5 minutes
Add a splash of water for easier blending.
- 2
Heat oil in a non-stick pan. Sauté sambal paste, belacan, lemongrass, and pandan leaf until fragrant.
5 minutes
Keep heat moderate to avoid burning the paste.
- 3
Add tamarind paste, salt, and sugar. Stir well and cook until sambal thickens.
3 minutes
Taste and adjust seasoning as needed.
- 4
Add sliced squid to the sambal. Stir-fry until squid turns opaque and is cooked through.
5 minutes
Do not overcook squid—keep it tender.
Kenapa hidangan ini sihat
Sambal Squid with Boiled Egg and Rice is a healthy Malaysian lunch choice, combining lean protein, moderate carbs, and nutrient-dense vegetables. The recipe avoids deep frying and heavy coconut milk, reducing calories and saturated fat. Its high protein content supports muscle repair and keeps you full longer, ideal for weight management. Using local aromatics enhances flavor without extra calories, making it perfect for calorie tracking and mindful eating.
This dish provides a balanced source of protein from squid and boiled eggs, complex carbohydrates from rice, and essential vitamins from chilies and shallots. Squid is low in fat and rich in minerals like selenium and phosphorus. The sambal’s aromatic ingredients like lemongrass and pandan contribute antioxidants. By using minimal oil and omitting coconut milk, the recipe stays heart-healthy and lower in saturated fat. The boiled egg adds healthy fats and B vitamins, making this meal nutritious and satisfying.
Petua
- 💡Tip 1: Use fresh squid for optimal texture and flavor.
- 💡Tip 2: Toast belacan for deeper sambal aroma.
- 💡Tip 3: Adjust sambal heat level by varying chili quantity.
Penyimpanan & hidangan
Store sambal squid in an airtight container in the refrigerator for up to 2 days. Reheat gently to preserve texture. Boiled eggs can be kept separately. Rice is best consumed fresh but can be refrigerated overnight.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 560.0 kcal |
