Low Fat Ayam Penyet
Discover a healthier twist on the classic Indonesian favorite with our Low Fat Ayam Penyet recipe! This guilt-free version swaps fried chicken for tender, oven-baked skinless chicken breasts marinated in a vibrant blend of turmeric, ginger, lemongrass, kaffir lime leaves, and low-fat yogurt, creating a dish that’s bursting with authentic flavors while cutting back on calories. Sprayed lightly with olive oil and baked to golden perfection, this low-sodium recipe is both heart-healthy and irresistibly delicious. Finished with a garnish of fresh cilantro and sliced red chili, it’s a wholesome meal perfect for pairing with steamed vegetables or a crisp side salad. Perfect for fans of Southeast Asian cuisine looking for a lighter option, this dish brings the bold flavors of ayam penyet straight to your kitchen without the frying.
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Recipe Information
Ingredients
- 4 pieces Skinless chicken breast
- 150 ml Low-fat natural yogurt
- 1 teaspoon Turmeric powder
- 1 teaspoon Coriander powder
- 1 teaspoon Cumin powder
- 1 stalk Lemongrass (finely chopped)
- 3 cloves Garlic cloves (minced)
- 5 leaves Kaffir lime leaves
- 1 inch Ginger (grated)
- 2 tablespoons Low sodium soy sauce
- 1 bottle Olive oil spray
- 0.5 teaspoon Salt
- 0.5 teaspoon Black pepper
- 1 chili Red chili (sliced for garnish)
- 1 bunch Fresh cilantro (for garnish)
Instructions
In a mixing bowl, combine the low-fat yogurt, turmeric powder, coriander powder, cumin powder, chopped lemongrass, minced garlic, grated ginger, and kaffir lime leaves.
Add the soy sauce, salt, and black pepper to the yogurt mixture and stir well to combine all ingredients.
Place the chicken breasts in a large resealable plastic bag or shallow dish. Pour the marinade over the chicken, ensuring that each piece is well coated. Seal the bag or cover the dish and refrigerate for at least 1 hour to marinate.
Preheat your oven to 200°C (400°F).
Line a baking tray with parchment paper and lightly spray with olive oil.
Remove the chicken breasts from the marinade and shake off any excess. Arrange the chicken on the prepared baking tray.
Lightly spray the chicken with olive oil spray to enhance browning.
Bake in the preheated oven for 30-35 minutes, or until the chicken is cooked through and golden brown on the outside. Use a meat thermometer to ensure the internal temperature reaches at least 75°C (165°F).
Once cooked, remove the chicken from the oven and let it rest for 5 minutes before serving.
Garnish with sliced red chili and fresh cilantro. Serve warm with a side of your choice, such as steamed vegetables or a simple salad.
Nutrition Facts
Calories |
2755 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 254.3 g | 326% | |
| Saturated Fat | 4.8 g | 24% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 394 mg | 132% | |
| Sodium | 2702 mg | 117% | |
| Total Carbohydrate | 14.3 g | 5% | |
| Dietary Fiber | 3.3 g | 12% | |
| Total Sugars | 0.3 g | ||
| Protein | 151.8 g | 304% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 143 mg | 11% | |
| Iron | 9.1 mg | 51% | |
| Potassium | 544 mg | 12% | |
*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.
