Heart-Healthy Ayam Penyet

Experience the delicious flavors of traditional Ayam Penyet with a heart-healthy twist! This recipe swaps out deep frying for a skillet-cooked, low-fat preparation using skinless chicken breasts marinated in aromatic turmeric, coriander, garlic, and ginger. Paired with a vibrant homemade sambal sauce made from fresh red chilies, red onion, and tomato, this dish delivers bold Indonesian flavors without compromising your wellness goals. Served alongside crisp cucumber slices and lettuce, this wholesome meal is packed with protein, low in sodium, and loaded with nutrients. Perfect for a quick, guilt-free dinner ready in under an hour!

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

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

Directions

Step 1

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.

Step 2

Add the chicken breasts to the marinade, ensuring each piece is well-coated. Let it marinate for at least 30 minutes in the refrigerator.

Step 3

Preheat a non-stick skillet over medium heat and add olive oil.

Step 4

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.

Step 5

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.

Step 6

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.

Step 7

Serve each smashed chicken breast with the prepared sambal sauce, cucumber slices, and fresh lettuce leaves on the side for an authentic presentation.

Step 8

Enjoy your heart-healthy Ayam Penyet while it's warm and fresh!

Nutrition Facts

Serving size	538.3 grams (538.3g)

Amount per serving	% Daily Value*
Calories	303

Total Fat 15.30g	20%
Saturated Fat 2.40g	12%
Polyunsaturated Fat 1.30g
Cholesterol 0mg	0%
Sodium 2210mg	96%
Total Carbohydrate 39.10g	14%
Dietary Fiber 7.60g	27%
Total Sugars 13.30g
Protein 9.50g	19%

Vitamin D 0IU	0%
Calcium 137mg	11%
Iron 5mg	29%
Potassium 1005mg	21%

*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.

Source of Calories

Fat: 41.5%

Protein: 11.4%

Carbs: 47.1%