Work top to bottom — prep ahead while timers run
Gather everything first, then follow the steps
Protein· 1
- 150 g chicken breast150g
Carbs· 1
- 50 g rice50g
Vegetables· 2
- 80 g long beans80g
- 1 clove garlic(staple)5g
Spices· 4
- 1 tsp turmeric(staple)2g
- 1 tsp coriander powder(staple)2g
- ½ tsp cumin(staple)1g
- pinch of salt(staple)2g
Fats & oils· 1
- ½ tsp oil (surface rub)(staple)3g
Start the rice. Butterfly the chicken breast so it's an even thickness.
Why? Uneven thickness is the #1 cause of dry chicken breast — thin parts finish early and overcook while thick parts catch up.Tip: No time to butterfly? Pound it flat with the back of a knife — same effect.
Next up:Rub the chicken with turmeric, coriander, cumin, minced garlic, salt and the ½ tsp of oil; rest 5 min.
Rub the chicken with turmeric, coriander, cumin, minced garlic, salt and the ½ tsp of oil; rest 5 min.
Why? That ½ tsp of oil isn't frying oil — it's a heat-transfer film that glues the spices on and browns them evenly. 26 kcal for pasar-malam aroma is a good trade.Watch out: Turmeric stains everything — mind your apron and board.Next up:Air-fry at 190 °C for 12 min, flipping once. Toss the long beans in for the last 2 min.
- 12 min · hands-free
Air-fry at 190 °C for 12 min, flipping once. Toss the long beans in for the last 2 min.
Why? An air fryer is a tiny convection oven: fast hot air dries the surface into a 'fried' crust — 30 g of oil's texture from 3 g of oil.Tip: Don't stack — leave gaps so the hot air can circulate.
Watch out: Cut the thickest part: no pink before it hits the plate.12:00Next up:Plate up rice, chicken and beans. A squeeze of calamansi lifts everything.
Plate up rice, chicken and beans. A squeeze of calamansi lifts everything.
Why? Acidity amplifies perceived saltiness and aroma — the official secret to tasty low-oil, low-salt food.Tip: The 150 g breast delivers ~34 g protein — a third of a typical daily target in one plate.