Turmeric Chicken with Vegetables
Makan Tengah Hari • Malaysia
How to Make Turmeric Chicken with Vegetables (Traditional & Healthy Version)
Turmeric Chicken with Vegetables, known locally as Ayam Kunyit Sayur, is a staple in Malaysian homes, celebrated for its vibrant flavors and nourishing ingredients. Rooted in Malaysia’s multicultural culinary landscape, this dish combines the earthy notes of fresh kunyit (turmeric) with the crispness of assorted local sayur-sayuran (vegetables) and the aromatic touch of lemongrass and daun pandan. Traditionally enjoyed for lunch, it represents the healthy yet flavorful approach of Malaysian everyday cooking—balancing spices, lean protein, and fibre-rich vegetables. This healthy recipe is perfect for those seeking a wholesome, low-calorie meal without sacrificing authentic taste. The use of fresh turmeric not only gives the dish its golden hue but also infuses it with anti-inflammatory properties and a subtle peppery warmth. Coconut milk, or santan, is used sparingly to add creaminess without overwhelming the palate, while local greens like kacang panjang (long beans) and carrot provide crunch and sweetness. Turmeric Chicken with Vegetables is a testament to Malaysia’s love for dishes that are as nutritious as they are delicious, making it an excellent choice for anyone wanting to enjoy global Malaysian cuisine in a health-conscious way.
Bahan-bahan(untuk 1 medium bowl (approx. 250g per serving))
- 200g Skinless chicken breast (diced)
- 1 inch Fresh turmeric root (kunyit hidup, grated)
- 2 Garlic cloves (minced)
- 2 Shallots (finely sliced)
- 50g Long beans (kacang panjang, cut into 2-inch pieces)
- 1 small Carrot (julienned)
- 1/2 Red bell pepper (sliced)
- 1 stalk Lemongrass (serai, bruised)
- 1 Pandan leaf (daun pandan, tied in a knot)
- 1/4 cup Light coconut milk (santan cair)
- 1 tablespoon Cooking oil (preferably canola or sunflower oil)
- 1/2 teaspoon Salt (to taste)
- 1/4 teaspoon Black pepper (freshly cracked) - pilihan
Arahan
- 1
Marinate the diced chicken breast with grated kunyit, half the salt, and black pepper. Set aside for at least 10 minutes to allow the flavors to infuse.
10 minutes
Marinating with kunyit not only gives color but adds natural antioxidants.
- 2
Heat oil in a non-stick wok over medium heat. Add shallots, garlic, and lemongrass. Sauté until fragrant and the shallots are translucent.
3 minutes
Stir constantly to prevent burning and extract maximum aroma.
- 3
Add the marinated chicken and sauté until lightly browned and cooked through.
5 minutes
Do not overcrowd the pan to ensure even browning.
- 4
Incorporate the carrot, long beans, and bell pepper. Stir-fry for 2-3 minutes until vegetables are tender-crisp.
3 minutes
Keeping vegetables slightly crunchy preserves their nutrients.
Kenapa hidangan ini sihat
Turmeric Chicken with Vegetables is a healthy choice because it uses lean chicken, plenty of fresh vegetables, and minimal oil. The inclusion of turmeric and local herbs boosts antioxidant content, supporting overall wellness. Using light coconut milk and reducing salt content ensures the dish remains heart-friendly, suitable for weight management and those monitoring calorie intake.
This dish is rich in lean protein from chicken breast, which supports muscle maintenance and satiety. The assortment of vegetables provides dietary fibre, vitamins A and C, potassium, and antioxidants. Turmeric adds curcumin, known for its anti-inflammatory benefits, while the use of light santan keeps the saturated fat content low. Overall, the meal is balanced with moderate carbohydrates and minimal unhealthy fats.
Petua
- 💡Tip 1: Use freshly grated kunyit for maximum flavor and health benefits.
- 💡Tip 2: Add a squeeze of limau nipis (lime) before serving for a refreshing zing.
- 💡Tip 3: Prep all vegetables in advance for a quick stir-fry when cooking.
Penyimpanan & hidangan
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently over low heat to retain the creamy texture and avoid overcooking the vegetables.
Paling sesuai dihidang: Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 350.0 kcal |
