Nasi Ayam Penyet (air-fried, lean)

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Work top to bottom — prep ahead while timers run

Gather everything first, then follow the steps

Protein· 2

  • 140 g chicken breast (whole piece)140g
  • 40 g tempeh (sliced)40g

Carbs· 1

  • 55 g jasmine rice (cooked)(staple)55g

Vegetables· 4

  • 40 g tomato (chopped)40g
  • 50 g cabbage (torn)50g
  • 50 g cucumber (sliced)50g
  • 6 g garlic6g

Sauces· 1

  • 18 g chili paste (cili boh)18g

Spices· 1

  • pinch of salt(staple)2g

Fats & oils· 1

  • 4 g cooking oil (~1 tsp)(staple)4g

  1. Rub the whole chicken breast with half the chili paste, a pinch of salt and the crushed garlic; marinate 5 min, then place it and the tempeh slices in the air fryer.

    Why? The original coats the chicken and deep-fries it, adding roughly 250 kcal of frying oil per serving; marinating first means the chicken's own moisture is enough to brown in the air fryer.

    Tip: Thin tempeh slices soak up the marinade and add plant protein to the plate.

    Next up:Air-fry at 200 °C for 12 min, flipping once halfway, until the surface is browned and the tempeh is golden.

  2. 12 min · hands-free

    Air-fry at 200 °C for 12 min, flipping once halfway, until the surface is browned and the tempeh is golden.

    Why? The air fryer's hot circulating air drives off surface moisture to form a crust much like deep-frying, but with almost no added fat.
    Watch out: Chicken breast dries out easily; take it out on time and don't over-brown it.
    12:00

    Next up:While the chicken cooks, make the raw sambal: pound the remaining chili paste, garlic, tomato and 1 tsp oil in a mortar into a coarse paste — no cooking.

  3. While the chicken cooks, make the raw sambal: pound the remaining chili paste, garlic, tomato and 1 tsp oil in a mortar into a coarse paste — no cooking.

    Why? The soul of penyet is fresh raw pounded sambal with just 1 tsp of oil for aroma; stalls often fry the chilli in oil, multiplying the fat several times over.

    Tip: No mortar? Just chop everything finely and mix — the rustic texture still holds.

    Next up:Blanch the cabbage in boiling water for 1 min, lightly smash the roasted chicken with a flat plate or the back of a knife, and plate it with the rice, cucumber, cabbage and raw sambal.

  4. 1 min · hands-free

    Blanch the cabbage in boiling water for 1 min, lightly smash the roasted chicken with a flat plate or the back of a knife, and plate it with the rice, cucumber, cabbage and raw sambal.

    Why? 'Penyet' means 'smashed' — flattening splits the fibres so they drink up the sambal; the raw cucumber and blanched greens load the plate with fibre and fullness.

    Tip: Keep the rice to half a bowl and pile on the greens and cucumber — that's what keeps the plate light.

    01:00