Telur dadar bayam, tomato ceri, bawang merah & bawang putih

Telur dadar bayam, tomato ceri, bawang merah & bawang putih

Makan Tengah Hari • Malaysia

250
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How to Make Telur Dadar +bayam+tomato Ceri+bawang Merah+bawang Putih
Traditional + healthy version with step-by-step photos · 35 min total · 2 servings
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How to Make Telur Dadar Bayam Tomato Ceri Bawang Merah Bawang Putih (Traditional & Healthy Version)

Persediaan: 15 minit
Memasak: 20 minit
2 hidangan
Mudah

Telur Dadar Bayam Tomato Ceri Bawang Merah Bawang Putih is a vibrant and healthy Malaysian omelette that celebrates the multicultural flavors of Malaysia. Traditionally made with telur (eggs), this dish incorporates local ingredients like bayam (spinach), tomato ceri (cherry tomatoes), bawang merah (shallots), and bawang putih (garlic), all staples in Malaysian households. The combination offers a delightful blend of textures and flavors, making it a favorite for lunch or any time you crave a light, nutritious meal. Malaysian cuisine is known for its harmonious balance of fresh produce and aromatic spices, and telur dadar is a testament to how simple ingredients can create a satisfying dish. In multicultural Malaysia, this omelette is enjoyed by communities across the country, from bustling urban centers to rural kampungs. It is versatile, easy to prepare, and can be customized to suit various dietary needs, making it ideal for health-conscious individuals and families alike. The use of bayam adds a local touch, infusing the dish with Malaysian greens that are rich in iron and vitamins. Tomato ceri lends a subtle sweetness and vibrant color, while bawang merah and bawang putih provide aromatic depth. This healthy version skips excess oil and opts for lighter cooking methods, ensuring the dish remains low in calories while high in nutrition. Whether you're looking to track your calories or simply eat better, Telur Dadar Bayam Tomato Ceri Bawang Merah Bawang Putih is a satisfying, authentic, and wholesome choice.

Mesra diabetes Penurunan berat Mesra kanak-kanak

Bahan-bahan(untuk 1 generous slice of omelette per person)

  • 4 Telur (Eggs) (Grade A, free-range preferred)
  • 1 cup Bayam (Spinach) (Fresh Malaysian bayam, chopped)
  • 8 Tomato Ceri (Cherry Tomatoes) (Halved)
  • 2 Bawang Merah (Shallots) (Thinly sliced)
  • 2 cloves Bawang Putih (Garlic) (Minced)
  • 1 tablespoon Minyak Masak (Cooking Oil) (Canola or sunflower oil)
  • 1/2 teaspoon Garam (Salt)
  • 1/4 teaspoon Lada Hitam (Black Pepper) (Freshly ground)
  • 1 tablespoon Daun Ketumbar (Coriander Leaves) (Chopped, for garnish) - pilihan
  • 1 Pandan Leaf (Optional, for aroma) - pilihan

Arahan

  1. 1

    Wash and chop bayam, halve cherry tomatoes, slice bawang merah, and mince bawang putih.

    5 minutes

    Use fresh bayam for best taste and texture.

  2. 2

    Crack telur into a bowl, add garam and lada hitam. Beat well until frothy.

    3 minutes

    Whisk eggs thoroughly for a fluffier omelette.

  3. 3

    Heat minyak masak in a non-stick pan over medium heat. Sauté bawang merah and bawang putih until fragrant.

    3 minutes

    Do not burn the garlic; sauté until just golden.

  4. 4

    Add bayam and cherry tomatoes to the pan. Stir-fry for 2 minutes until bayam wilts and tomatoes soften slightly.

    2 minutes

    Keep the vegetables crisp and colorful.

Kenapa hidangan ini sihat

Telur Dadar Bayam Tomato Ceri Bawang Merah Bawang Putih is a healthy choice because it is rich in protein, vitamins, and minerals while being low in saturated fat. Using fresh local ingredients boosts nutrient content and keeps the dish wholesome. The incorporation of bayam and tomato ceri increases fiber and antioxidant levels, supporting digestion and overall health. It's a great meal for those pursuing weight management, balanced nutrition, or a vegetarian diet.

This dish offers a balanced profile of protein from eggs, iron and fiber from bayam, and vitamin C from tomato ceri. Bawang merah and bawang putih add antioxidants and phytonutrients, supporting heart health and immunity. The use of minimal oil and natural ingredients keeps the calorie count lower, perfect for calorie tracking. It contains essential minerals like potassium and magnesium, and the combination of vegetables ensures a high intake of vitamins A, C, and K.

Petua

  • 💡Tip 1: For extra aroma, rub pandan leaf around the pan before cooking.
  • 💡Tip 2: Use free-range eggs for richer flavor and better nutrition.
  • 💡Tip 3: Do not overcook the omelette to keep it tender and moist.

Penyimpanan & hidangan

Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in a pan or microwave. Avoid freezing as texture may change.

Paling sesuai dihidang: Breakfast or Lunch

Fakta Nutrisi

NutrienPer 100g
Tenaga250.0 kcal

Makanan Serupa