Mediterranean Diet Ayam Rendang
Discover the perfect fusion of health-conscious cooking and bold flavors with our Mediterranean Diet Ayam Rendang! This innovative take on the classic Indonesian dish combines lean, bone-in chicken thighs with aromatic spices like turmeric, galangal, and lemongrass, all simmered in light coconut milk for a creamy yet guilt-free sauce. Packed with vibrant vegetables like carrots, zucchini, and diced tomatoes, this dish is a wholesome, nutrient-rich meal tailored to Mediterranean diet guidelines. With a drizzle of olive oil and a garnish of fresh cilantro, every bite bursts with earthy, tangy, and savory notes. Ready in under two hours, this hearty rendang pairs beautifully with whole grain bread or a modest serving of brown rice, making it a deliciously healthy addition to your weekly dinner rotation. Perfect for spice lovers looking for a balanced, internationally inspired dish!
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Recipe Information
Ingredients
- 800 grams chicken thighs (skinless, bone-in)
- 3 tablespoons extra virgin olive oil
- 1 medium red onion, chopped
- 3 cloves garlic, minced
- 1 tablespoon fresh ginger, grated
- 1 tablespoon galangal, grated
- 1 stalk lemongrass, bruised
- 2 medium red chili peppers, sliced
- 1 teaspoon ground coriander
- 1 teaspoon ground turmeric
- 1 teaspoon ground cumin
- 1 cinnamon stick
- 0.5 teaspoon black pepper
- 1 teaspoon sea salt
- 400 ml coconut milk (light)
- 3 kefir lime leaves
- 1 medium tomato, diced
- 2 medium carrots, sliced
- 1 medium zucchini, sliced
- 2 tablespoons fresh cilantro, chopped
Instructions
Heat 2 tablespoons of olive oil in a large pan over medium heat.
Add the chopped red onion and sauté until translucent, about 5 minutes.
Stir in the minced garlic, grated ginger, and grated galangal. Cook for 2 minutes until aromatic.
Add the bruised lemongrass, sliced chili peppers, ground coriander, turmeric, cumin, and the cinnamon stick. Stir well to combine the spices.
Increase the heat to medium-high, add the chicken thighs, and sear on all sides until lightly browned.
Season with black pepper and sea salt.
Pour in the light coconut milk and add the kefir lime leaves.
Stir in the diced tomato, sliced carrots, and zucchini. Mix well to combine.
Reduce heat to low, cover the pan, and let it simmer for 60-75 minutes, stirring occasionally, until the chicken is tender and the sauce is thickened.
Remove the lemongrass stalk, cinnamon stick, and kefir lime leaves before serving.
Drizzle the remaining 1 tablespoon of olive oil over the dish for added flavor.
Garnish with freshly chopped cilantro. Serve warm with a side of whole grain bread or a small portion of brown rice to keep within Mediterranean diet guidelines.
Nutrition Facts
Calories |
2404 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 150.7 g | 193% | |
| Saturated Fat | 46.7 g | 234% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 752 mg | 251% | |
| Sodium | 3085 mg | 134% | |
| Total Carbohydrate | 49.3 g | 18% | |
| Dietary Fiber | 11.3 g | 40% | |
| Total Sugars | 19.7 g | ||
| Protein | 217.7 g | 435% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 311 mg | 24% | |
| Iron | 16.9 mg | 94% | |
| Potassium | 3612 mg | 77% | |
*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.
