Mediterranean Diet Ayam Rendang

Discover an inventive twist on a Southeast Asian classic with this Mediterranean Diet Ayam Rendang, a slow-simmered delight that perfectly marries bold Indonesian flavors with Mediterranean health-conscious cooking techniques. Tender, skinless chicken thighs are braised in a fragrant coconut milk base infused with aromatics like lemongrass, galangal, fresh ginger, and kefir lime leaves, all balanced with wholesome Mediterranean staples like extra virgin olive oil and fresh vegetables, including carrots and zucchini. This lightened-up rendition retains all the warming spices—coriander, turmeric, and cumin—while staying true to heart-healthy principles. Ready in just over 90 minutes, this dish makes an ideal centerpiece for a nutritious dinner, served with whole grain bread or brown rice. Perfect for fans of global cuisines and clean eating enthusiasts, this recipe offers a delicious balance of richness and vitality.

Nutriscore Rating: 73/100

Prep Time:20 mins

Cook Time:90 mins

Total Time:110 mins

Servings: 4

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

Directions

Step 1

Heat 2 tablespoons of olive oil in a large pan over medium heat.

Step 2

Add the chopped red onion and sauté until translucent, about 5 minutes.

Step 3

Stir in the minced garlic, grated ginger, and grated galangal. Cook for 2 minutes until aromatic.

Step 4

Add the bruised lemongrass, sliced chili peppers, ground coriander, turmeric, cumin, and the cinnamon stick. Stir well to combine the spices.

Step 5

Increase the heat to medium-high, add the chicken thighs, and sear on all sides until lightly browned.

Step 6

Season with black pepper and sea salt.

Step 7

Pour in the light coconut milk and add the kefir lime leaves.

Step 8

Stir in the diced tomato, sliced carrots, and zucchini. Mix well to combine.

Step 9

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.

Step 10

Remove the lemongrass stalk, cinnamon stick, and kefir lime leaves before serving.

Step 11

Drizzle the remaining 1 tablespoon of olive oil over the dish for added flavor.

Step 12

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

Serving size	(1795.8g)

Amount per serving	% Daily Value*
Calories	2404.0

Total Fat 150.7g	0%
Saturated Fat 46.7g	0%
Polyunsaturated Fat g
Cholesterol 752mg	0%
Sodium 3084.7mg	0%
Total Carbohydrate 49.3g	0%
Dietary Fiber 11.3g	0%
Total Sugars 19.7g
Protein 217.7g	0%

Vitamin D 0IU	0%
Calcium 310.9mg	0%
Iron 16.9mg	0%
Potassium 3612.5mg	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: 55.9%

Protein: 35.9%

Carbs: 8.1%