Tomato Rice with Grilled Chicken
Makan Tengah Hari • Malaysia
How to Make Tomato Rice with Grilled Chicken (Traditional & Healthy Version)
Tomato Rice with Grilled Chicken, or 'Nasi Tomato dengan Ayam Bakar,' is a beloved Malaysian lunch that beautifully reflects the country's multicultural cuisine. The dish features fluffy rice cooked with tomato, pandan, and local spices, paired with succulent grilled chicken marinated in aromatic Malay herbs. Its vibrant color and fragrant aroma make it a festive favorite, especially during celebrations and family gatherings. The combination of tomato, lemongrass, and a touch of santan elevates the taste, creating a balance of tangy, savory, and slightly creamy notes. This health-conscious version reduces oil and uses lean, skinless chicken breast, making it suitable for calorie counters and those seeking a protein-rich meal. Malaysian tomato rice is not only a feast for the senses but also a nutritious and filling lunch. Incorporating local ingredients like pandan leaves and serai (lemongrass) adds authentic flavor while staying true to Malaysian culinary traditions. It's a great way to enjoy a classic Malaysian dish with a modern, healthy twist.
Bahan-bahan(untuk 1 plate of tomato rice with 1 portion of grilled chicken)
- 1 cup Basmati rice (for fluffier texture)
- 2 medium, chopped Tomatoes (local tomato)
- 1 leaf, knotted Pandan leaf (daun pandan)
- 1 stalk, bruised Lemongrass (serai)
- 1/2 medium, sliced Onion (bawang besar)
- 2 cloves, minced Garlic (bawang putih)
- 1/2 inch, sliced Ginger (halia)
- 2 tablespoons Low-fat santan (coconut milk) (optional for creaminess) - pilihan
- 200g Skinless chicken breast (ayam tanpa kulit)
- 1/2 teaspoon Chili powder (cili serbuk) - pilihan
- 1/4 teaspoon Turmeric powder (serbuk kunyit)
- to taste Salt (garam)
- to taste Black pepper (lada hitam)
- 1 teaspoon Olive oil (minyak zaitun)
Arahan
- 1
Rinse basmati rice and soak for 10 minutes. Drain well before cooking.
10 minutes
Soaking rice helps achieve a fluffier texture.
- 2
In a rice cooker or pot, sauté sliced onion, garlic, and ginger in 1/2 tsp olive oil until fragrant. Add chopped tomatoes, pandan leaf, and lemongrass. Cook until tomatoes soften.
5 minutes
Sautéing the aromatics releases their natural oils, enhancing flavor.
- 3
Add drained rice to the pot. Stir to coat rice with the tomato mixture. Pour in 1 3/4 cups water and optional santan. Season with a pinch of salt.
2 minutes
Mix the rice well to ensure even tomato flavor.
- 4
Cook the rice as usual until fluffy and fragrant. When done, discard pandan and lemongrass.
15 minutes
Let the rice rest for 5 minutes before fluffing with a fork.
Kenapa hidangan ini sihat
This dish is a healthy choice because it uses minimal oil, lean chicken, and nutrient-rich tomatoes. The rice is cooked with natural ingredients and spices, reducing the need for processed seasonings. Grilling the chicken instead of frying cuts down on unhealthy fats. The inclusion of local herbs and spices enhances flavor naturally, making it a satisfying meal without excess calories or sodium.
This Tomato Rice with Grilled Chicken recipe is balanced in macronutrients and rich in vitamins A and C from tomatoes. Basmati rice provides complex carbohydrates for sustained energy, while skinless chicken breast offers lean protein for muscle repair. The use of fresh aromatics like garlic and ginger adds antioxidants and anti-inflammatory properties. Low-fat santan adds healthy fats with minimal calories. Overall, this dish supports a wholesome diet while keeping calories in check.
Petua
- 💡Tip 1: Use ripe, juicy tomatoes for a richer color and flavor.
- 💡Tip 2: If you prefer extra fragrance, add a cinnamon stick and a few cloves during rice cooking.
- 💡Tip 3: Let the chicken rest for a few minutes after grilling to retain juiciness.
Penyimpanan & hidangan
Store leftover rice and chicken separately in airtight containers in the refrigerator for up to 2 days. Reheat rice gently with a sprinkle of water to prevent drying. Chicken can be reheated on a pan or microwave.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 480.0 kcal |
