This month, as we celebrate Malaysia Day and World Heart Day, we have the perfect opportunity to honour both our heritage and our health. Nasi lemak, a beloved symbol of Malaysian culture, is often seen as indulgent, thanks to its rich santan base. After all, it’s called nasi lemak for a reason! While this national favourite is undeniably delicious, it does lean towards the generous side. Fortunately, with a few simple adjustments, we can still enjoy all the rich flavours of this iconic dish in a way that supports heart health.

  Grab your aprons, as it is time to transform your kitchen into a hub of flavours with a wholesome twist on nasi lemak that blends the best of tradition with well-being! 

Ingredients:

• 1 cup brown rice (or a mix of brown rice and white rice according to your preference)
• 1 cup light coconut milk
• 1½ cups water
• 2 pandan leaves, tied in a knot
• 1 slice ginger (optional)
• A pinch of salt

• 2 tbsp olive oil/canola oil
• 2 onions, chopped
• 4 cloves garlic, minced
• 10 dried chillies, soaked in warm water and blended into a paste
• 1 tbsp low-sodium soy sauce
• 1 tsp tamarind paste, mixed with ¼ cup of water
• 1 tbsp brown sugar (or less, to taste)
• 1 tomato, blended (optional)
• Salt to taste

• 4 pieces of skinless chicken breast
• 1 tbsp olive oil
• 1 tbsp lemon juice
• 1 tsp turmeric powder
• 1 stalk, lemongrass

• 2 large cucumbers, sliced
• 1 boiled egg 
• ½ cup unsalted nuts or seeds (e.g., peanuts, almonds)

Instructions: 

• Cook the rice :

• Rinse the brown rice thoroughly.
• Combine the rice, light coconut milk, water, pandan leaves, ginger, and salt in a rice cooker. 
• Cook according to the rice cooker’s settings (or on the stove at medium heat).

• Prepare the sambal :

• Heat olive oil in a non-stick pan over medium heat.
• Sauté the onions and garlic until fragrant.
• Add the blended chilli paste and cook until the oil separates.
• Stir in the tamarind water, soy sauce, brown sugar, and blended tomato (if using).
• Cook the sambal on low heat for about 10-15 minutes, stirring occasionally until
  thickened.
• Adjust seasoning with salt to taste.

• Prepare the protein :

• Preheat oven to 200°C (400°F).
• In a bowl, mix olive oil, lemon juice, turmeric, and lemongrass.
• Coat the chicken with the marinade and let it sit for 15 minutes.
• Place chicken on a baking tray and roast for 25-30 minutes, or until fully cooked.

.

• Prepare the sides : 

• Boil the eggs for 8-10 minutes (peel and halve them).
• Slice the cucumber and set aside.
• Lightly toast the unsalted nuts or seeds in a dry pan until golden.

• Assemble the dish : 

• Serve a portion of rice on each plate.
• Add a piece of baked or steamed chicken or fish.
• Place 1-2 tsp of sambal on the side, along with sliced cucumber, boiled eggs, and toasted nuts/seeds.

There you go! Now you can embrace the flavours of our heritage while taking care of your heart! This lighter, heart-healthy twist on nasi lemak lets you savour every bite guilt-free. It’s a celebration of Malaysia, our love for good food, and the importance of wellness. Try it out and remember, even small changes can lead to big health benefits. Enjoy your meal the healthiest way possible, and your heart will thank you!