📸 Image coming soon for Stir Fried Egg with Spinach and Garlic
Stir Fried Egg with Spinach and Garlic
Makan Tengah Hari • Malaysia
How to Make Stir Fried Egg with Spinach and Garlic (Traditional & Healthy Version)
Stir Fried Egg with Spinach and Garlic is a beloved home-cooked dish in Malaysia, celebrated for its simplicity, nutrition, and comforting flavors. This vegetarian recipe features fresh bayam (spinach), telur (egg), and local bawang putih (garlic), all stir-fried together for a wholesome meal. The dish is enhanced with hints of white pepper and a dash of sesame oil, infusing it with the subtle multicultural influences found in Malaysian kitchens. Often served for lunch, this stir-fry pairs well with steamed rice or as a side to other vegetable dishes. In Malaysian households, quick stir-fried greens are a staple, reflecting the country's diverse culinary heritage. The incorporation of eggs adds a satisfying protein boost, making it a complete and balanced meal suitable for vegetarians. The aroma of sautéed garlic combined with the tender texture of spinach makes this dish both nourishing and fragrant. This recipe is easily adaptable, catering to various dietary preferences without compromising on authentic local flavors. It's ideal for anyone seeking a healthy, easy-to-prepare Malaysian lunch that celebrates the freshness of local produce.
Bahan-bahan(untuk 1 medium plate per serving)
- 200g Fresh spinach (bayam) (Washed and cut into 5cm pieces)
- 3 large Eggs (telur)
- 3 cloves Garlic (bawang putih) (Finely chopped)
- 1 Red chili (Thinly sliced, for mild heat) - pilihan
- 1 small Shallot (bawang merah) (Thinly sliced) - pilihan
- 1 tablespoon Light soy sauce (Low sodium preferred)
- 1/4 teaspoon White pepper
- 1 teaspoon Sesame oil
- 1 tablespoon Cooking oil (Can use canola or sunflower oil)
- 1/4 teaspoon Salt (To taste)
Arahan
- 1
Prepare all ingredients: wash and cut the spinach, finely chop the garlic and shallot, and slice the chili.
5 minutes
Prep all ingredients before starting to ensure a quick stir-fry.
- 2
Beat the eggs with a pinch of salt and white pepper in a small bowl.
2 minutes
Beating the eggs well results in a fluffier texture.
- 3
Heat the cooking oil in a wok or non-stick pan over medium heat. Sauté the garlic and shallot until fragrant, about 2 minutes.
2 minutes
Do not burn the garlic as it can turn bitter.
- 4
Add the sliced red chili (if using) and stir for 30 seconds to release its aroma.
1 minute
For extra fragrance, add a few pandan leaves briefly then remove.
Kenapa hidangan ini sihat
Stir Fried Egg with Spinach and Garlic is a healthy choice because it uses fresh, natural ingredients with high nutritional value. The combination of vegetables and eggs provides a good balance of protein, fiber, and essential micronutrients, while being low in calories and saturated fat. It's prepared with very little oil and uses seasonings sparingly, making it suitable for weight management, diabetes, and general healthy eating.
This dish is packed with nutrients from fresh spinach, which is rich in vitamins A, C, and K, as well as iron, calcium, and dietary fiber. Eggs provide high-quality protein and essential amino acids. Garlic and shallots contribute antioxidants and immune-boosting compounds. The use of minimal oil and low-sodium soy sauce keeps the dish light and heart-friendly. Overall, it's a balanced meal that supports energy, muscle health, and overall wellness with minimal carbohydrates and moderate healthy fats.
Petua
- 💡Tip 1: Use the freshest spinach for maximum flavor and nutrition.
- 💡Tip 2: Avoid overcooking the eggs to keep them moist and soft.
- 💡Tip 3: Add a dash of sesame oil at the end for a rich, nutty aroma.
Penyimpanan & hidangan
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently over low heat to avoid overcooking the eggs and spinach.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 170.0 kcal |
