Pandan-Coconut Lean Nasi Lemak

0/5

Work top to bottom — prep ahead while timers run

Gather everything first, then follow the steps

Protein· 4

  • 100 g chicken breast100g
  • 1 egg55g
  • 8 g ikan bilis (small handful)8g
  • 5 g peanuts (1 tsp)5g

Carbs· 1

  • 50 g brown rice (~¼ cup)50g

Vegetables· 2

  • 60 g cucumber (half, sliced)60g
  • 1 pandan leaf, knotted(optional)5g

Sauces· 2

  • 25 ml lite coconut milk25g
  • 20 g low-oil sambal (1 tbsp)20g

Spices· 2

  • 1 g turmeric(staple)1g
  • pinch of salt(staple)1g

  1. Rinse the brown rice; add water, lite coconut milk, the knotted pandan leaf and a pinch of salt. Start the rice cooker.

    Why? Coconut aroma comes from volatile compounds, not fat volume — 25 ml lite santan carries the flavour. The traditional 60 ml of full-fat santan costs 100+ kcal more.

    Tip: Soak the rice 20 min ahead for softer grains; skipping the soak just gives a chewier bite.

    Watch out: Don't drown it — total liquid should be 1.3× the rice by volume or the grains turn mushy.

    Next up:Cut the chicken breast into large chunks; rub with turmeric, salt (and a little sambal if you like) and marinate 5 min.

  2. Cut the chicken breast into large chunks; rub with turmeric, salt (and a little sambal if you like) and marinate 5 min.

    Why? Big chunks + a short marinade is enough: the air fryer's dry heat toasts the spices onto the surface — no overnight marinade needed.

    Tip: For an ayam-berempah vibe, add coriander powder and minced garlic.

    Next up:Air-fry at 190 °C: chicken 12 min; add the ikan bilis on a foil corner for the last 4 min.

  3. 12 min · hands-free

    Air-fry at 190 °C: chicken 12 min; add the ikan bilis on a foil corner for the last 4 min.

    Why? Ikan bilis is naturally oily and salty — toasting instead of deep-frying saves a whole spoon of oil (~90 kcal) with zero flavour loss.

    Tip: Keep chicken chunks large — small pieces overcook and dry out in 12 min.

    Watch out: Cut the thickest piece before serving: no pink centre, juices run clear = done.
    12:00

    Next up:Meanwhile boil the egg: from cold water, 7 min after the boil for jammy, 9 min for hard.

  4. 7 min · hands-free

    Meanwhile boil the egg: from cold water, 7 min after the boil for jammy, 9 min for hard.

    Why? A boiled egg gives ~7 g protein for 78 kcal — a key piece of this bowl's protein puzzle, and one spoon of oil cheaper than frying.

    Tip: Shock in cold water right after — the shell slips off.

    07:00

    Next up:Assemble: rice base, then chicken, egg, ikan bilis, cucumber, peanuts, and 1 tbsp low-oil sambal.

  5. Assemble: rice base, then chicken, egg, ikan bilis, cucumber, peanuts, and 1 tbsp low-oil sambal.

    Why? Weigh the sambal (20 g), don't eyeball two big spoons — sambal is this dish's biggest hidden-calorie source. Weigh it once and you'll know the feel forever.

    Tip: Just 1 tsp of peanuts for crunch — delicious, but 5.7 kcal per gram.