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Beef Paru with Sambal
Makan Tengah Hari • Malaysia
How to Make Beef Paru with Sambal (Traditional & Healthy Version)
Beef Paru with Sambal is a beloved Malay dish, celebrated across Malaysia for its bold flavors and irresistible aroma. Paru, or beef lung, is a unique local delicacy enjoyed especially by the Malay community, often served during festive occasions and family gatherings. The dish features tender, thinly sliced paru, lightly spiced and pan-fried for a delightful texture, then coated in a spicy, tangy sambal made with local ingredients like cili padi, bawang merah (shallots), and belacan. Sambal adds a punchy heat and depth that pairs perfectly with the slightly chewy paru. This healthy version of Beef Paru with Sambal uses minimal oil and incorporates aromatics such as daun pandan and serai (lemongrass) to boost flavor without extra calories. It's a superb representation of Malaysian multicultural cuisine, reflecting the Malay penchant for balancing spice, sweetness, and a touch of smokiness. Ideal for lunch or a special meal, this dish brings together traditional flavors in a lighter, calorie-conscious way, making it accessible for modern, health-focused households.
Bahan-bahan(untuk 1 plate (approx. 180g paru with sambal per serving))
- 200g Beef paru (lung) (Cleaned and thinly sliced)
- 1 tablespoon Cooking oil (Preferably canola or sunflower oil)
- 5 Cili padi (bird’s eye chilies) (Adjust to heat preference)
- 3 Bawang merah (shallots) (Sliced)
- 2 cloves Bawang putih (garlic) (Sliced)
- 1 stalk Serai (lemongrass) (Bruised) - pilihan
- 1 leaf Daun pandan (Knotted) - pilihan
- 1/2 teaspoon Belacan (shrimp paste) (Toasted) - pilihan
- 2 tablespoons Tamarind juice (From asam jawa)
- 1/2 teaspoon Salt
- 1/2 teaspoon Sugar (Or substitute with stevia) - pilihan
Arahan
- 1
Clean and thinly slice the beef paru. Boil slices in water for 10 minutes to remove impurities and tenderize. Drain and pat dry.
10 minutes
Boiling removes excess fat and ensures a tender texture.
- 2
Heat half the oil in a non-stick pan. Add paru slices and pan-fry until slightly crisp and browned. Remove and set aside on paper towels.
5 minutes
Pan-frying with minimal oil reduces calories while achieving crispiness.
- 3
In the same pan, add remaining oil. Sauté shallots, garlic, lemongrass, and pandan until fragrant.
2 minutes
Stir often to prevent burning and enhance aroma.
- 4
Add cili padi and belacan; stir-fry until the sambal base is aromatic and the belacan is well incorporated.
3 minutes
Toast belacan beforehand to deepen the sambal flavor.
Kenapa hidangan ini sihat
This Beef Paru with Sambal recipe is a healthy choice because it uses lean beef lung, is pan-fried instead of deep-fried, and features sambal made from whole, fresh ingredients without excessive oil. The use of traditional herbs and spices boosts flavor naturally, reducing the need for unhealthy additives. It's low in saturated fat and high in protein, making it suitable for calorie control and balanced diets.
Beef paru is a lean source of protein and iron, essential for muscle repair and energy. This recipe uses minimal oil and natural aromatics like lemongrass and pandan, which are rich in antioxidants. The sambal base is made with fresh chilies and shallots, providing vitamin C and immune-boosting properties. Tamarind adds potassium and supports digestion. Serving with brown rice and ulam increases dietary fiber, vitamins, and minerals.
Petua
- 💡Tip 1: Slice paru thinly for quicker cooking and better texture.
- 💡Tip 2: Always toast belacan before adding to sambal for a richer aroma.
- 💡Tip 3: Add daun limau purut (kaffir lime leaves) for extra fragrance if desired.
Penyimpanan & hidangan
Store leftover paru with sambal in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stove or microwave before serving.
Paling sesuai dihidang: Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 250.0 kcal |
