Telur 1 2 Masak 3biji
Makan Tengah Hari • Malaysia
How to Make Telur 1 2 Masak 3biji (Traditional & Healthy Version)
Telur 1 2 Masak 3biji is a classic Malaysian egg dish, beloved for its simplicity and rich flavor. This recipe features three eggs cooked with aromatic local ingredients such as bawang merah (shallots), bawang putih (garlic), cili merah (red chili), and daun pandan, resulting in a comforting meal that’s perfect for lunch. The versatility of telur masak makes it a staple in Malaysian homes, bridging Malay, Chinese, and Indian culinary traditions. The dish is often served alongside rice and sambal, highlighting the multicultural flavors unique to Malaysia. Egg-based dishes are deeply rooted in Malaysian cuisine, reflecting the region's emphasis on accessible, nutritious meals. Telur 1 2 Masak 3biji is a healthy vegetarian option, balancing protein and flavor without relying on heavy oils or processed ingredients. The inclusion of lemongrass and pandan brings a fragrant, refreshing note to the dish, while the use of local vegetables like tomato and spring onion adds both color and nutrients. This recipe is ideal for calorie-conscious eaters seeking authentic Malaysian taste in a wholesome format.
Bahan-bahan(untuk 1 plate with rice and telur masak (approx. 1.5 eggs per serving))
- 3 biji Eggs (Telur ayam)
- 2 cloves Shallots (Bawang merah)
- 2 cloves Garlic (Bawang putih)
- 1 buah Red chili (Cili merah, sliced)
- 1 buah Tomato (Diced)
- 2 stalks Spring onion (Daun bawang, chopped)
- 1 stalk Lemongrass (Serai, bruised)
- 1 helai Pandan leaf (Daun pandan, tied)
- 1 tablespoon Vegetable oil (Minyak masak, can use olive or sunflower)
- 1/4 teaspoon Salt (Garam)
- 1/4 teaspoon Black pepper (Lada hitam)
Arahan
- 1
Heat vegetable oil in a non-stick pan over medium heat. Add bawang merah and bawang putih, sauté until fragrant and golden.
5 minutes
Ensure shallots and garlic are finely sliced for even cooking.
- 2
Add cili merah, serai, and daun pandan to the pan. Stir for 2 minutes until the aromatics release their fragrance.
2 minutes
Bruise lemongrass before adding for maximum flavor.
- 3
Add diced tomato and cook until softened, about 3 minutes. Stir occasionally to prevent sticking.
3 minutes
Choose ripe tomatoes for natural sweetness.
- 4
Crack the eggs into the pan, stirring gently to combine with the vegetables and aromatics. Let the mixture set slightly before scrambling.
3 minutes
Avoid over-stirring to keep eggs fluffy.
Kenapa hidangan ini sihat
This dish is a wholesome choice for lunch, offering balanced nutrition without excess calories. Eggs provide sustained energy and satiety, while the fresh vegetables and aromatics boost flavor and micronutrient content. By using local, fresh produce and limiting oil, Telur 1 2 Masak 3biji supports heart health and weight management. The recipe is vegetarian and adaptable for various dietary needs, making it ideal for health-conscious Malaysians.
Telur 1 2 Masak 3biji is packed with high-quality protein from eggs, along with essential vitamins and minerals such as vitamin A, B12, and selenium. The inclusion of vegetables like tomato and spring onion adds dietary fiber, antioxidants, and vitamin C. Using minimal oil and fresh aromatics keeps the dish low in saturated fat and sodium, making it suitable for most diets. The use of lemongrass and pandan provides additional phytonutrients with anti-inflammatory properties.
Petua
- 💡Tip 1: Use free-range eggs for richer flavor and higher nutritional value.
- 💡Tip 2: Add a splash of low-fat milk for extra creaminess.
- 💡Tip 3: Prep all aromatics ahead to save time during cooking.
Penyimpanan & hidangan
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in a non-stick pan or microwave before serving.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 250.0 kcal |
