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Telur Hancur Goreng
Makan Tengah Hari • Malaysia
How to Make Telur Hancur Goreng (Traditional & Healthy Version)
Telur Hancur Goreng is a beloved Malaysian scrambled egg dish, often enjoyed for lunch thanks to its simplicity, versatility, and rich multicultural influences. The name literally translates to 'fried scrambled eggs' in Malay, and it is a staple in many Malaysian homes, reflecting the nation's love for quick yet flavorful meals. This dish can be found across the country, from bustling cities to rural villages, highlighting the diverse culinary heritage of Malaysia. What sets Malaysian Telur Hancur Goreng apart is the use of fresh local ingredients like daun bawang (spring onions), cili merah (red chili), and sometimes aromatic additions such as daun pandan or lemongrass, which enhance the flavor profile without adding extra calories. Traditionally, the eggs are lightly seasoned and stir-fried with vegetables, creating a soft, fluffy texture and a burst of color that appeals to both the palate and the eye. Telur Hancur Goreng is not only a quick lunch option but also a nutritious meal that can be adapted for different dietary needs. Its mild taste and wholesome ingredients make it suitable for all ages, and it’s often served with steamed rice or whole grain bread for a complete meal. Whether you’re seeking an easy, health-conscious recipe or a taste of Malaysia’s multicultural cuisine, Telur Hancur Goreng is a wonderful choice that brings the essence of Malaysian home cooking to your table.
Bahan-bahan(untuk 1 plate per person, served with rice or roti)
- 4 large Eggs (Telur ayam)
- 2 stalks Spring onions (Daun bawang, chopped)
- 1 Red chili (Cili merah, finely sliced)
- 1 small Tomato (Diced)
- 2 tablespoons Low-fat milk (Susu rendah lemak)
- 1 tablespoon Cooking oil (Can use minyak kelapa for local flavor)
- 1/4 teaspoon Salt
- 1/4 teaspoon Pepper
- 1 small Pandan leaf (Daun pandan, optional for aroma) - pilihan
- 1/2 stalk Lemongrass (Serai, finely minced, optional) - pilihan
Arahan
- 1
Crack eggs into a bowl, add low-fat milk, salt, and pepper. Beat thoroughly until well combined.
5 minutes
Beating eggs with milk results in fluffier telur hancur.
- 2
Heat cooking oil in a non-stick pan over medium heat. Add lemongrass and pandan leaf if using, sauté for 1-2 minutes until aromatic.
2 minutes
Use minyak kelapa for authentic Malaysian taste.
- 3
Add sliced chili, spring onions, and diced tomato. Stir-fry until vegetables soften.
4 minutes
Do not overcook chilies to maintain vibrant color and mild heat.
- 4
Remove pandan leaf. Pour in beaten eggs and gently stir with a spatula, pushing from the edges toward the center.
2 minutes
Keep heat moderate to prevent eggs from drying out.
Kenapa hidangan ini sihat
Telur Hancur Goreng is a healthy Malaysian lunch option because it combines lean protein, fresh vegetables, and minimal oil. It supports weight management, energy levels, and overall wellness. By choosing low-fat milk and limiting oil, the dish becomes lower in calories while maintaining authentic taste. The inclusion of local herbs and spices boosts flavor and nutrition without excess sodium or fat.
This Telur Hancur Goreng recipe is rich in protein from eggs, providing essential amino acids for muscle repair and growth. Spring onions and tomatoes add vitamins A and C, while red chili provides antioxidants and a metabolism boost. Using low-fat milk reduces saturated fat, and cooking oil can be minimized for calorie control. Lemongrass and pandan contain beneficial phytonutrients and contribute to digestive health. The dish is naturally gluten-free and can be adapted for various dietary needs.
Petua
- 💡Tip 1: Use fresh eggs for the best texture and flavor.
- 💡Tip 2: Incorporate daun pandan and lemongrass for authentic Malaysian aroma.
- 💡Tip 3: Avoid overcooking the eggs to keep them soft and creamy.
Penyimpanan & hidangan
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in a pan or microwave, adding a splash of milk to restore moisture.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 250.0 kcal |


