Udang Balado
Makan Tengah Hari • Malaysia
How to Make Udang Balado (Traditional & Healthy Version)
Udang Balado is a beloved Malaysian dish with roots in the Indonesian Minangkabau community, reflecting the vibrant multicultural tapestry of Malaysian cuisine. This fiery prawn stir-fry is celebrated for its bold chili sambal, fresh local ingredients, and fragrant aromatics like lemongrass and lime leaves. Traditionally, Udang Balado is enjoyed at family gatherings and festive occasions, bringing together the flavors of Malay, Indonesian, and local heritage cuisine. The dish features succulent prawns cooked in a spicy balado sambal, a classic Malaysian chili paste made with cili merah, bawang merah, bawang putih, tomato, and a touch of fresh limau purut (kaffir lime leaves). Its rich, tangy, and spicy profile makes it a favorite for lunch, especially when paired with steaming hot nasi putih. This recipe offers a healthier twist by using less oil, lean protein, and plenty of fiber-rich vegetables, making it a guilt-free addition to your diet. Enjoy the authentic taste of Malaysian Udang Balado, crafted with heart and balanced for modern health-conscious eaters.
Bahan-bahan(untuk 1 medium plate with rice and Udang Balado (about 210g))
- 200g Fresh large prawns (udang) (peeled, deveined)
- 4 Red chili (cili merah) (seeds removed for less heat)
- 3 Shallots (bawang merah) (sliced)
- 2 cloves Garlic (bawang putih) (chopped)
- 1 small Tomato (quartered)
- 2 Lime leaves (daun limau purut) (thinly sliced)
- 1 stalk Lemongrass (serai) (white part only, bruised)
- 1 tablespoon Cooking oil (preferably canola or sunflower)
- 1/2 teaspoon Salt
- 1 small Pandan leaf (tied into a knot) - pilihan
Arahan
- 1
Blend red chilies, shallots, garlic, and tomato into a coarse paste using a food processor or mortar and pestle.
5 minutes
Remove chili seeds for less heat and a milder sambal.
- 2
Heat cooking oil in a nonstick wok over medium heat. Add lemongrass and pandan leaf. Sauté until fragrant.
3 minutes
Use minimal oil and a nonstick pan for a healthier dish.
- 3
Add the blended sambal paste and sauté until oil separates from the paste and aroma is released.
5 minutes
Stir constantly to prevent burning and ensure even cooking.
- 4
Add prawns and stir-fry until they turn pink and are just cooked through.
4 minutes
Do not overcook prawns to maintain their juiciness and texture.
Kenapa hidangan ini sihat
This healthy Udang Balado recipe is low in saturated fat due to minimal oil and the use of lean seafood. Natural spices and aromatics enhance flavor without relying on sugar or artificial additives. Serving with brown rice or cauliflower rice increases fiber and complex carbohydrates, supporting digestive health and steady energy release. The dish fits well in weight management and balanced diets.
Udang Balado offers lean protein from prawns, which are low in calories and rich in omega-3 fatty acids, vital for heart health. The chili sambal is packed with antioxidants from fresh chilies, tomatoes, and shallots, aiding immune health and metabolism. Lemongrass and lime leaves provide vitamins A and C, and essential minerals. This recipe uses less oil and includes optional pandan for added aroma without extra calories.
Petua
- 💡Tip 1: Use fresh prawns for the best texture and sweetness.
- 💡Tip 2: Prepare the sambal in advance for deeper flavor.
- 💡Tip 3: Garnish with fresh coriander to enhance both aroma and presentation.
Penyimpanan & hidangan
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently over low heat to preserve prawn texture. Avoid freezing as prawns can become rubbery.
Paling sesuai dihidang: Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 160.0 kcal |
