Grilled Chicken Breast with Spices
Makan Tengah Hari • Malaysia
How to Make Grilled Chicken Breast with Spices (Traditional & Healthy Version)
Grilled Chicken Breast with Spices is a beloved dish in Malaysia, reflecting the country’s rich multicultural culinary landscape. Infused with a blend of Malay, Chinese, and Indian influences, this dish features succulent ayam (chicken) marinated in a vibrant mix of local spices such as kunyit (turmeric), jintan manis (fennel), and serai (lemongrass). This savory grilled chicken highlights the aromatic flavors of the Malaysian kitchen, where spices and fresh herbs are celebrated for their depth and complexity. This healthy grilled chicken breast is a popular choice for lunch in Malaysia, especially for those seeking a nutritious yet flavorful meal. It’s often enjoyed at home or found at local warung (food stalls), where the sizzle of chicken on the grill fills the air with tempting aromas. The marinade, crafted with natural ingredients and minimal oil, allows the chicken to remain juicy while keeping the calorie count low. Whether served with a side of ulam (local herbs) or a simple salad, this dish brings together the best of Malaysian flavors in every bite.
Bahan-bahan(untuk 1 chicken breast with spices (about 150g cooked))
- 2 pieces (about 150g each) Chicken breast (Ayam)
- 1 stalk Lemongrass (Serai, finely chopped)
- 1 tsp Turmeric powder (Kunyit)
- 1 tsp Coriander powder (Ketumbar)
- 1/2 tsp Cumin powder (Jintan putih)
- 1/2 tsp Fennel powder (Jintan manis)
- 2 cloves Garlic (Bawang putih, minced)
- 2 bulbs Shallots (Bawang merah, finely chopped)
- 1 leaf Pandan leaf (Daun pandan, knotted) - pilihan
- 1/2 tsp Salt
- 1/2 tsp Black pepper
- 1 tbsp Olive oil (Or canola oil)
- 1 tbsp Lime juice (For tangy freshness) - pilihan
Arahan
- 1
In a large bowl, combine lemongrass, turmeric powder, coriander powder, cumin powder, fennel powder, garlic, shallots, salt, and black pepper. Add olive oil and lime juice if using. Mix into a thick marinade.
5 minutes
Pound ingredients in a mortar and pestle for deeper flavor.
- 2
Rub the marinade evenly onto the chicken breasts. Ensure every part is coated well.
2 minutes
Score the chicken slightly for better spice penetration.
- 3
Cover and let the chicken marinate for at least 15 minutes. For best results, marinate in the fridge for up to 2 hours.
15 minutes
Longer marination yields more aromatic flavor.
- 4
Preheat a grill pan or outdoor grill over medium heat. Place a knotted pandan leaf on the grill for added aroma (optional).
3 minutes
Brush grill lightly with oil to prevent sticking.
Kenapa hidangan ini sihat
This Grilled Chicken Breast with Spices recipe is a healthy choice because it relies on grilling rather than frying, drastically reducing calorie intake. Using whole, natural spices boosts nutritional value without added preservatives or sugar. The lean protein helps keep you full longer, making it perfect for weight management. Local herbs and minimal oil keep the dish light yet tasty, supporting a balanced Malaysian diet.
Chicken breast is a lean source of protein, supporting muscle growth and repair while keeping fat content low. The spices used—turmeric, cumin, coriander, and fennel—are rich in antioxidants and have anti-inflammatory properties. Lemongrass and garlic support immune health, while shallots add vitamins and minerals. Minimal oil is used, making this dish lower in saturated fat compared to deep-fried options. This meal is naturally gluten-free, suitable for those monitoring their macros, and packed with flavor without excess calories.
Petua
- 💡Tip 1: For extra fragrance, grill over charcoal and add pandan leaves to the fire.
- 💡Tip 2: Pound marinade ingredients for a smoother, more flavorful paste.
- 💡Tip 3: Let the chicken rest before slicing to retain all its juices.
Penyimpanan & hidangan
Store leftover grilled chicken in an airtight container in the fridge for up to 3 days. Reheat gently on a grill or in the microwave to prevent drying out.
Paling sesuai dihidang: Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 220.0 kcal |
