Sundubu Jjigae Ayam
Makan Tengah Hari • Malaysia
How to Make Sundubu Jjigae with Chicken (Traditional & Healthy Version)
Sundubu Jjigae with Chicken is a Malaysian take on the beloved Korean tofu stew, infused with local flavors and ingredients. Malaysians are known for their multicultural cuisine, blending spices and herbs from Malay, Chinese, and Indian traditions. This healthy Sundubu Jjigae uses soft tofu (tauhu lembut), lean chicken breast, and aromatics like lemongrass (serai), ginger (halia), and garlic (bawang putih). The dish offers a warming, mildly spicy broth, perfect for lunch in Malaysia’s tropical climate. It’s a great choice for those seeking a protein-rich meal without excess fat, as it avoids heavy santan and uses fresh vegetables instead. The soft tofu and chicken combination is hearty yet gentle, making it suitable for a balanced midday meal. Sundubu Jjigae has become popular in urban Malaysian eateries, where fusion dishes celebrate both Asian traditions and healthy eating. This recipe is tailored for Malaysians seeking nutritious, flavorful meals, using locally sourced produce and spices.
Bahan-bahan(untuk 1 medium bowl per person)
- 150g Chicken breast (Ayam tanpa lemak, diced)
- 200g Soft tofu (Tauhu lembut)
- 2 cups Chicken stock (Homemade or low-sodium)
- 3 cloves Garlic (Bawang putih, minced)
- 1 thumb-sized piece Ginger (Halia, sliced thin)
- 1 stalk Lemongrass (Serai, bruised)
- 2 stalks Spring onion (Daun bawang, sliced)
- 1 small Carrot (Sliced)
- 1 tsp Chili flakes (Cili kering, for mild heat)
- 1 tbsp Soy sauce (Low sodium)
- 1 tsp Sesame oil (Minyak bijan) - pilihan
- 1 Pandan leaf (Daun pandan, optional for aroma) - pilihan
Arahan
- 1
Prepare all ingredients: dice chicken, slice vegetables, bruise lemongrass, and chop garlic and ginger.
5 minutes
Cut chicken into bite-sized pieces for faster cooking and even protein distribution.
- 2
Heat sesame oil in a medium pot. Sauté garlic, ginger, and lemongrass until fragrant.
3 minutes
Do not burn garlic; stir gently to release aromatics.
- 3
Add diced chicken breast and cook until lightly browned.
4 minutes
Keep heat medium-high to seal in juices.
- 4
Pour in chicken stock. Add carrot, chili flakes, soy sauce, and pandan leaf. Bring to a simmer.
3 minutes
Remove pandan leaf before serving for optimal aroma.
Kenapa hidangan ini sihat
This Malaysian Sundubu Jjigae is a healthy lunch option because it uses lean meat, soft tofu, and fresh vegetables, avoiding processed ingredients and excess oil. The use of local aromatics like lemongrass and pandan leaf adds flavor without extra calories. Low sodium soy sauce and homemade chicken stock keep the sodium content in check. The dish is high in protein, moderate in carbs, and low in fat, supporting weight management and vital nutrition.
This Sundubu Jjigae with Chicken is packed with protein from lean chicken breast and soft tofu, making it an excellent choice for muscle maintenance and satiety. The dish is low in saturated fat, thanks to minimal oil and the absence of santan. Vegetables like carrot and spring onion provide fiber, vitamins A and C, while ginger and garlic offer anti-inflammatory benefits. Lemongrass is known for its antioxidants, and pandan leaf imparts aroma without calories. This recipe delivers balanced macros, making it suitable for calorie tracking and healthy eating.
Petua
- 💡Tip 1: Use homemade chicken stock for richer flavor and lower sodium.
- 💡Tip 2: Add pandan leaf for authentic Malaysian aroma.
- 💡Tip 3: Gently break tofu to keep chunks large and creamy.
Penyimpanan & hidangan
Store leftovers in an airtight container in the fridge for up to 2 days. Reheat gently on the stove, adding a splash of water to maintain broth consistency. Avoid freezing as tofu texture changes.
Paling sesuai dihidang: Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 350.0 kcal |
