Telur Mata dengan Sambal
Makan Tengah Hari • Malaysia
How to Make Telur Mata with Sambal (Traditional & Healthy Version)
Telur Mata with Sambal is a beloved Malaysian dish, celebrated for its simplicity and bold flavors. 'Telur mata' literally means 'sunny side up egg' in Malay, and when paired with spicy, aromatic sambal, it becomes a staple across Malaysian homes and warungs. This dish showcases the multicultural essence of Malaysian cuisine, with influences from Malay, Indian, and Chinese culinary traditions. The sambal, made with local ingredients like cili merah (red chilies), bawang merah (shallots), and sometimes belacan, brings heat and umami, perfectly complementing the creamy yolk of the egg. Enjoyed during lunch or as part of a larger nasi lemak spread, Telur Mata with Sambal is both comforting and deeply flavorful. Its fiery sambal balances the richness of the egg, making each bite satisfying yet light. This healthier, vegetarian adaptation ensures the dish remains authentic while being suitable for calorie-conscious eaters. The recipe highlights local ingredients such as daun pandan and serai (lemongrass), which provide aromatic undertones reflective of Malaysia’s lush culinary landscape.
Bahan-bahan(untuk 1 sunny side up egg with sambal, served with brown rice or wholegrain bread)
- 2 large Eggs (telur ayam)
- 5 Red chilies (cili merah, deseeded for less heat)
- 3 Shallots (bawang merah)
- 2 Garlic cloves (bawang putih)
- 1 small Pandan leaf (daun pandan, knotted) - pilihan
- 1 stalk Lemongrass (serai, bruised) - pilihan
- 1 medium Tomato (adds natural sweetness) - pilihan
- 2 teaspoons Cooking oil (preferably canola or sunflower oil)
- 1 tablespoon Tamarind juice (air asam jawa)
- to taste Salt
- 1 teaspoon Brown sugar (gula perang)
Arahan
- 1
Prepare the sambal by blending red chilies, shallots, garlic, and tomato until smooth.
5 minutes
Deseed chilies for a milder sambal.
- 2
Heat 1 teaspoon of oil in a non-stick pan. Sauté the blended paste with lemongrass and pandan leaf until fragrant and oil separates.
5 minutes
Use a moderate flame to prevent the sambal from burning.
- 3
Add tamarind juice, brown sugar, and salt to the sambal. Stir well and cook for another 5 minutes until thickened. Remove lemongrass and pandan leaf.
5 minutes
Adjust sweetness and sourness to your preference.
- 4
Heat the remaining oil in a clean pan. Crack eggs gently into the pan, cooking sunny side up (telur mata) until whites are set and yolks remain runny.
3 minutes
Use low heat for perfect runny yolks.
Kenapa hidangan ini sihat
Our version of Telur Mata with Sambal is lower in calories and saturated fat thanks to minimal oil, lean protein sources, and the use of brown sugar instead of refined sugar. The sambal is rich in capsaicin from chilies, which can boost metabolism. By serving it with whole grains, you increase fiber intake, supporting digestion and prolonged energy release—making this a heart-healthy, balanced meal.
This Telur Mata with Sambal recipe is packed with protein from eggs, essential vitamins from chilies and tomatoes, and antioxidants from fresh aromatics like lemongrass and pandan. Using minimal oil and brown sugar keeps the calorie count in check, while the inclusion of brown rice or wholegrain bread adds complex carbs and dietary fiber. The dish offers vitamin C, B vitamins, and minerals such as iron and potassium, supporting overall health.
Petua
- 💡Use freshly ground chilies for the most vibrant sambal.
- 💡Cook eggs on low heat to ensure runny yolks.
- 💡Balance sambal’s heat by adjusting sugar and tamarind to taste.
Penyimpanan & hidangan
Store leftover sambal in an airtight container in the fridge for up to 5 days. Eggs are best cooked fresh; avoid reheating to preserve yolk texture.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 110.0 kcal |
