Stir-Fried Vegetables with Anchovy Chili Oil
Makan Tengah Hari • Malaysia
How to Make Stir-Fried Vegetables with Anchovy Chili Oil (Traditional & Healthy Version)
Stir-Fried Vegetables with Anchovy Chili Oil is an iconic Malaysian lunch dish that beautifully showcases the country’s multicultural cuisine. Bursting with vibrant colors and bold flavors, this dish highlights the use of local greens such as sawi (mustard greens), carrots, and capsicum, paired with a spicy, aromatic anchovy chili oil that is a staple in many Malaysian households. The anchovy chili oil, known locally as minyak cili ikan bilis, brings a delightful umami punch and a gentle heat, making every bite memorable. Rooted in the everyday kitchens of Malaysia, this stir-fry is both homely and celebratory, often served during family gatherings or as a nutritious weekday meal. It draws on influences from the Malay, Chinese, and Nyonya communities, using ingredients like bawang putih (garlic), cili merah (red chili), and ikan bilis (anchovies), all of which are easily found in wet markets across the nation. This dish is not only a treat for the taste buds but also a smart choice for those seeking a balanced, health-conscious meal that doesn’t compromise on authentic Malaysian flavor.
Bahan-bahan(untuk 1 medium plate per person)
- 2 cups Sawi (mustard greens) (washed and cut into 2-inch pieces)
- 1 medium Carrot (julienned)
- 1/2 Red capsicum (sliced thinly)
- 1/2 cup Baby corn (sliced)
- 2 cloves Bawang putih (garlic) (minced)
- 2 tablespoons Minyak cili ikan bilis (anchovy chili oil) (homemade or store-bought)
- 1 Cili merah (red chili) (sliced thinly) - pilihan
- 1 teaspoon Light soy sauce (low sodium preferred)
- 1 stalk Lemongrass (bruised) - pilihan
- 2 tablespoons Water (for stir-frying)
- to taste Salt - pilihan
- 1/4 teaspoon White pepper - pilihan
Arahan
- 1
Prepare all vegetables by washing and slicing as described. Mince the bawang putih and slice the cili merah if using.
5 minutes
Cut vegetables evenly to ensure even cooking.
- 2
Heat a non-stick wok over medium heat. Add 2 tablespoons of minyak cili ikan bilis and sauté the minced garlic until fragrant.
3 minutes
Do not burn the garlic; stir constantly for best aroma.
- 3
Add the bruised lemongrass and sliced red chili. Stir-fry for 1 minute until aromatic.
1 minute
Lemongrass adds fragrance—remove before serving.
- 4
Add the carrots, baby corn, and capsicum. Stir-fry for 2–3 minutes until slightly tender but still crisp.
3 minutes
High heat helps vegetables retain their crunch.
Kenapa hidangan ini sihat
This dish prioritizes whole, fresh vegetables and uses a flavorful anchovy chili oil in moderation, offering big taste without excess calories. The use of local greens and minimal refined ingredients maximizes nutrients and supports sustainable eating. It’s perfect for those tracking calories or seeking to add more vegetables and lean protein to their meals, while still enjoying authentic Malaysian flavors.
Packed with fiber, vitamins A and C, and antioxidants from the vibrant vegetables, this stir-fry supports immune health, healthy digestion, and overall wellness. Anchovy chili oil provides a modest amount of protein and essential omega-3 fatty acids, while controlling oil usage keeps the fat content moderate. The dish is naturally low in carbohydrates and calories if minimal oil and soy sauce are used, making it ideal for balanced diets.
Petua
- 💡Blanch harder vegetables like carrots and baby corn for 1 minute before stir-frying for even texture.
- 💡Use homemade anchovy chili oil for the freshest flavor and control over oil amount.
- 💡Add a sprinkle of toasted sesame seeds for extra nuttiness and aroma.
Penyimpanan & hidangan
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat in a non-stick pan over low heat to preserve the crispness of the vegetables. Avoid freezing as the texture of the vegetables may be compromised.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 180.0 kcal |
