Egg Fried Rice
Global • Eggetarian
How to Make Malaysian Egg Fried Rice (Traditional & Healthy Version)
Egg Fried Rice, known locally as Nasi Goreng Telur, is a beloved staple in Malaysian cuisine, featuring a harmonious blend of multicultural influences and local flavors. Malaysians often prepare this dish at home or enjoy it at hawker stalls, appreciating its versatility and the comforting taste of fluffy rice fried with eggs. Traditionally, it incorporates local ingredients such as spring onions, garlic, and sometimes a hint of pandan or lemongrass for aroma. Unlike heavier fried rice versions, Malaysian Egg Fried Rice is light, fragrant, and perfectly balanced for lunch or a quick meal. The dish's roots are intertwined with Malaysia's multicultural society, making it a common favorite among Malays, Chinese, and Indian communities. Its appeal lies in its simplicity and adaptability, allowing for healthier variations without sacrificing its authentic taste. With a focus on wholesome ingredients and minimal oil, this recipe ensures a nutritious meal that supports calorie-conscious eating while delivering the familiar flavors Malaysians love.
Ingredients(for 1 medium plate per person, typical Malaysian portion)
- 2 cups Cooked white rice (Use overnight rice for best texture)
- 2 Eggs (Fresh ayam kampung eggs if available)
- 2 cloves Garlic (Finely minced)
- 2 stalks Spring onions (Sliced, known locally as daun bawang)
- 1/4 cup Carrot (Diced for color and nutrition) - optional
- 1 tablespoon Soy sauce (Low sodium, kicap cair)
- 1 teaspoon Sesame oil (For aroma, minyak bijan) - optional
- 1 small piece Pandan leaf (Optional, for fragrance) - optional
- 1 stalk Lemongrass (Finely chopped, serai) - optional
- 1/4 teaspoon Black pepper (Freshly ground)
Instructions
- 1
Prepare all ingredients by slicing spring onions, dicing carrots, mincing garlic, and chopping lemongrass. If using pandan leaf, tie it into a knot for easy removal later.
5 minutes
Prep ahead to make stir-frying seamless and quick.
- 2
Heat a non-stick wok or pan over medium heat. Add a small amount of sesame oil and sauté garlic, lemongrass, and pandan leaf until fragrant.
3 minutes
Avoid overheating oil; gentle heat preserves aroma.
- 3
Push the aromatics to the side, crack eggs into the pan, and scramble gently. When almost cooked, mix with garlic and lemongrass.
3 minutes
Cook eggs until just set for a soft texture.
- 4
Add diced carrots and stir-fry for 1 minute. Incorporate cooked rice, breaking up clumps. Mix well with egg and vegetables.
5 minutes
Use overnight rice for a less sticky, more flavorful result.
Why This Dish is Healthy
This dish is a healthy choice because it uses minimal oil, incorporates lean protein from eggs, and includes fiber-rich vegetables. The use of overnight rice prevents unnecessary starch absorption, supporting lower glycemic impact. By avoiding heavy sauces and meats, the recipe remains light and suitable for calorie-conscious diets, making it an ideal lunch option for those tracking macros.
Malaysian Egg Fried Rice is a balanced meal, offering a moderate amount of protein from eggs and essential vitamins from vegetables like carrots and spring onions. Lemongrass and pandan leaf add antioxidants and natural fragrance without extra calories. Using low-sodium soy sauce reduces sodium intake. The recipe is rich in B vitamins, vitamin A, and minerals such as potassium and iron. It avoids excess oil and maintains a healthy fat profile by using sesame oil sparingly.
Pro Tips
- 💡Tip 1: Use overnight rice for optimal texture and flavor.
- 💡Tip 2: Add pandan leaf for authentic Malaysian aroma.
- 💡Tip 3: Stir-fry on high heat for a smoky, restaurant-style finish.
Storage & Serving
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat in a wok or microwave before serving. Avoid repeated reheating to preserve texture and flavor.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 300.0 kcal |
