Heart-Healthy Ayam Penyet
Discover a guilt-free twist on an Indonesian classic with this Heart-Healthy Ayam Penyet recipe! Crafted with tender, skinless chicken breasts, and infused with aromatic spices like turmeric, coriander, garlic, and ginger, this dish balances robust flavors with nutritious ingredients. Marinated and skillet-cooked in olive oil, the chicken retains its succulence while avoiding unhealthy fats. Topped with a vibrant homemade sambal sauce blended from fresh red chilies, tomato, and onion, this meal is bursting with zest and heat. Served alongside crisp cucumber slices and refreshing lettuce leaves, it’s a complete, wholesome plate perfect for health-conscious food lovers. Ready in just 40 minutes and packed with bold authenticity, this lighter take on Ayam Penyet is proof that delicious doesn’t have to compromise health.
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Recipe Information
Ingredients
- 4 pieces Skinless chicken breast halves
- 1 teaspoon Turmeric powder
- 1 teaspoon Coriander powder
- 3 cloves Garlic cloves, minced
- 1 tablespoon Ginger, minced
- 2 tablespoons Lime juice
- 2 tablespoons Low-sodium soy sauce
- 1 tablespoon Olive oil
- 2 pieces Red chilies, chopped
- 1 medium Red onion, chopped
- 1 medium Tomato, chopped
- 0.5 teaspoon Salt
- 0.5 teaspoon Black pepper
- 1 cup Cucumber slices
- 4 pieces Lettuce leaves
Instructions
In a bowl, combine turmeric powder, coriander powder, minced garlic, minced ginger, lime juice, and low-sodium soy sauce. Mix well to create a marinade.
Add the chicken breasts to the marinade, ensuring each piece is well-coated. Let it marinate for at least 30 minutes in the refrigerator.
Preheat a non-stick skillet over medium heat and add olive oil.
Place the marinated chicken breasts in the skillet and cook for about 7-10 minutes on each side, or until the chicken is fully cooked and golden brown.
While the chicken is cooking, prepare the sambal sauce. In a blender, combine chopped red chilies, red onion, tomato, salt, and black pepper. Blend until you achieve a smooth paste.
After the chicken is done, remove it from the skillet and place it on a cutting board. Using a kitchen mallet or the back of a spoon, gently press each piece of chicken to slightly flatten it.
Serve each smashed chicken breast with the prepared sambal sauce, cucumber slices, and fresh lettuce leaves on the side for an authentic presentation.
Enjoy your heart-healthy Ayam Penyet while it's warm and fresh!
Nutrition Facts
Calories |
274 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.0 g | 10% | |
| Saturated Fat | 1.7 g | 8% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 102 mg | 34% | |
| Sodium | 611 mg | 27% | |
| Total Carbohydrate | 10.3 g | 4% | |
| Dietary Fiber | 1.9 g | 7% | |
| Total Sugars | 3.6 g | ||
| Protein | 39.1 g | 78% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 62 mg | 5% | |
| Iron | 2.2 mg | 12% | |
| Potassium | 656 mg | 14% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
