Low Fat Ayam Penyet

Experience the bold flavors of Southeast Asia with this healthier twist on a classic dish: Low Fat Ayam Penyet. This oven-baked version swaps deep-frying for a light olive oil spray, while skinless chicken breasts marinated in a fragrant blend of turmeric, coriander, cumin, lemongrass, kaffir lime leaves, and garlic deliver all the rich, authentic taste without the excess fat. The addition of low-fat yogurt keeps the chicken tender and juicy, while a final garnish of fresh cilantro and sliced red chili adds the perfect vibrant finish. Ready in under an hour, this protein-packed meal is ideal for those seeking a lighter yet flavorful option for Indonesian-inspired cuisine. Serve it with steamed vegetables or a crisp, refreshing salad for a complete, guilt-free meal.

Nutriscore Rating: 68/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

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)

Directions

Step 1

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.

Step 2

Add the soy sauce, salt, and black pepper to the yogurt mixture and stir well to combine all ingredients.

Step 3

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.

Step 4

Preheat your oven to 200°C (400°F).

Step 5

Line a baking tray with parchment paper and lightly spray with olive oil.

Step 6

Remove the chicken breasts from the marinade and shake off any excess. Arrange the chicken on the prepared baking tray.

Step 7

Lightly spray the chicken with olive oil spray to enhance browning.

Step 8

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).

Step 9

Once cooked, remove the chicken from the oven and let it rest for 5 minutes before serving.

Step 10

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

Serving size	(816.0g)

Amount per serving	% Daily Value*
Calories	2754.9

Total Fat 254.3g	0%
Saturated Fat 4.8g	0%
Polyunsaturated Fat 0.0g
Cholesterol 394.5mg	0%
Sodium 2702.3mg	0%
Total Carbohydrate 14.3g	0%
Dietary Fiber 3.3g	0%
Total Sugars 0.3g
Protein 151.8g	0%

Vitamin D 0IU	0%
Calcium 143.2mg	0%
Iron 9.1mg	0%
Potassium 544.4mg	0%

*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: 77.5%

Protein: 20.6%

Carbs: 1.9%