Satay Chicken with Broccoli and Carrot
Makan Tengah Hari • Malaysia
How to Make Satay Chicken with Broccoli and Carrot (Traditional & Healthy Version)
Satay Chicken with Broccoli and Carrot is an innovative twist on the beloved Malaysian satay, blending tender skewered chicken with the nutritional goodness of broccoli and carrot. Rooted in Malaysia’s multicultural cuisine, this dish features aromatic spices, lemongrass, and hints of santan, capturing the essence of local flavors. Traditionally served at gatherings and night markets, satay is a symbol of unity among Malaysia’s diverse communities, from Malay to Chinese and Indian heritage. This healthy version incorporates crunchy broccoli and sweet carrots, making it a wholesome lunch option for health-conscious Malaysians. The satay marinade, infused with turmeric, coriander, and fresh pandan, delivers a fragrant and savory taste. Grilling the chicken and vegetables not only reduces fat but also maintains their vibrant colors and nutrients. Satay Chicken with Broccoli and Carrot is a perfect choice for those seeking a balanced meal that reflects the warmth and vibrancy of Malaysian food culture.
Bahan-bahan(untuk 1 plate with 4-5 satay sticks and vegetable sides)
- 250g Boneless chicken breast (Ayam)
- 1 cup Broccoli florets (Brokoli)
- 1 medium Carrot (Lobak merah, sliced)
- 1 stalk Lemongrass (Serai, finely chopped)
- 1 tsp Turmeric powder (Kunyit)
- 1 tsp Coriander powder (Ketumbar)
- 1 leaf Pandan leaf (Daun pandan, optional for aroma) - pilihan
- 2 tbsp Low-fat santan (coconut milk) (Santan)
- 1 small Shallot (Bawang merah, minced)
- 1 Garlic clove (Bawang putih, minced)
- 1/2 tsp Salt
- 1/4 tsp Black pepper
- 1 tbsp Olive oil (Minyak zaitun)
- 6-8 Wooden skewers (Soaked in water)
Arahan
- 1
Slice chicken breast into bite-sized cubes. Wash and cut broccoli florets and carrot into thin slices.
5 minutes
Ensure even sizes for uniform cooking.
- 2
Prepare satay marinade: blend lemongrass, turmeric, coriander, shallot, garlic, salt, pepper, olive oil, and santan until smooth. Add chopped pandan leaf for aroma.
5 minutes
Marinate for at least 15 minutes for deeper flavor.
- 3
Thread chicken, broccoli, and carrot alternately onto soaked wooden skewers.
5 minutes
Leave space between pieces for even grilling.
- 4
Preheat grill or grill pan. Grill skewers over medium heat, turning occasionally until chicken is cooked and veggies are tender.
10 minutes
Brush with remaining marinade during grilling to keep moist.
Kenapa hidangan ini sihat
This Malaysian satay adaptation is a healthy lunch because it combines lean chicken, fiber-rich vegetables, and aromatic herbs instead of heavy oils or sugary sauces. Grilling retains nutrients while minimizing fat. The use of santan adds flavor without excess calories. It’s packed with protein for satiety and muscle repair, plus antioxidants for immunity. Perfect for weight loss or diabetic management, it’s a smart choice for a balanced Malaysian meal.
Satay Chicken with Broccoli and Carrot is high in lean protein from chicken breast and rich in vitamins A and C from carrot and broccoli. Broccoli provides dietary fiber, calcium, and antioxidants, while carrot adds beta-carotene for healthy skin and vision. Using low-fat santan keeps the saturated fat content in check. Lemongrass and pandan bring anti-inflammatory properties. This dish is naturally low in carbs and free from added sugars, making it suitable for calorie-conscious eaters.
Petua
- 💡Tip 1: Marinate chicken overnight for maximum flavor infusion.
- 💡Tip 2: Soak skewers in water for 30 minutes to prevent burning.
- 💡Tip 3: Use fresh pandan leaf for authentic Malaysian aroma.
Penyimpanan & hidangan
Store cooked satay skewers in an airtight container in the refrigerator for up to 2 days. Reheat on a grill or in a microwave. Vegetables may lose crunch after storage, so consume fresh for best texture.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 350.0 kcal |
