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Ayam Goreng Pedas
Makan Tengah Hari • Malaysia
How to Make Spicy Chicken Tenders (Traditional & Healthy Version)
Spicy Chicken Tenders are a beloved Malaysian lunch dish, combining the rich multicultural influences of the nation’s culinary heritage. This dish features succulent chicken strips marinated in a fragrant blend of local spices, such as serai (lemongrass), kunyit (turmeric), and cili padi (bird’s eye chili), then oven-baked for a healthier touch. The result is a tender, juicy interior with a crispy, spicy outer layer that’s perfect for satisfying midday cravings. In Malaysia, Spicy Chicken Tenders are often enjoyed as a light meal or snack, making them ideal for busy lifestyles seeking both flavor and nutrition. The use of fresh, local ingredients such as daun limau purut (kaffir lime leaves) and fresh halia (ginger) reflects the country’s commitment to bold flavors and wholesome cooking. These tenders are a great way to introduce Malaysian spices to your diet while keeping calories in check, thanks to the oven-baking method and minimal use of oil. Enjoy this dish with a side of ulam (local salad) or a refreshing air asam (tamarind dip) for an authentic Malaysian experience.
Bahan-bahan(untuk 4-5 chicken tenders per serving)
- 300g Boneless chicken breast (cut into strips)
- 1 stalk Serai (lemongrass) (white part only, finely chopped)
- 2 Cili padi (bird's eye chili) (finely chopped, adjust to taste)
- 1 tsp Kunyit (turmeric powder)
- 2 cloves Bawang putih (garlic) (minced)
- 1 inch Halia (ginger) (grated)
- 2 Daun limau purut (kaffir lime leaves) (finely sliced) - pilihan
- 2 tbsp Low-fat plain yogurt (as marinade base)
- 1/2 tsp Salt
- 1/2 tsp Black pepper (freshly ground)
- 1 tsp Olive oil (for brushing)
Arahan
- 1
Prepare the marinade by mixing yogurt, turmeric, chopped lemongrass, bird’s eye chili, garlic, ginger, salt, and pepper in a bowl.
5 minutes
Marinate at least 30 minutes for deeper flavor if time permits.
- 2
Add chicken strips to the marinade, ensuring each piece is well coated.
2 minutes
Massage marinade gently into the chicken for even coating.
- 3
Preheat your oven to 200°C (390°F). Line a baking tray with parchment paper.
3 minutes
Using parchment prevents sticking and reduces oil need.
- 4
Arrange marinated chicken strips on the tray. Brush lightly with olive oil.
2 minutes
Do not overcrowd the tray for even baking.
Kenapa hidangan ini sihat
By using oven-baking instead of deep-frying, this Malaysian Spicy Chicken Tenders recipe drastically reduces saturated fat and calories. The inclusion of yogurt in the marinade not only tenderizes the chicken but also boosts protein content without added fat. Local spices and herbs enhance flavor naturally, allowing less reliance on salt or oil—a key aspect of healthy Malaysian cooking.
This Spicy Chicken Tenders recipe is rich in lean protein, supporting muscle growth and satiety with minimal fat due to oven-baking. Lemongrass and turmeric provide antioxidants and anti-inflammatory benefits, while yogurt adds gut-friendly probiotics. The dish is low in carbohydrates, making it suitable for balanced diets. It contains essential vitamins like B6 (from chicken) and C (from chilies), plus minerals such as potassium and magnesium.
Petua
- 💡Tip 1: Marinate chicken overnight for deeper flavor.
- 💡Tip 2: Use skinless chicken for less fat and a lighter bite.
- 💡Tip 3: Add a sprinkle of fresh coriander or mint for an extra burst of aroma.
Penyimpanan & hidangan
Store cooled chicken tenders in an airtight container in the fridge for up to 2 days. Reheat in the oven at 180°C for 5-7 minutes to retain crispiness. Avoid microwaving to prevent sogginess.
Paling sesuai dihidang: Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 320.0 kcal |
