Recipes · Malaysian · Main Courses
Nasi Tumpang
One serving has 654 kcal and 30 g protein, and at least a fifth of a woman's daily need of selenium (82%), niacin (81%), pyridoxine (79%), manganese (75%), phosphorus (56%) and pantothenic acid (55%). Ready in 45 minutes.
- Preparation: 20 min
- Cooking: 25 min
- Makes: 1 serving (248 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, High protein
- Contains: egg, poultry
Ingredients
- 70 g Rice, white, long-grain
- 80 g Chicken breast, boneless, skinless, raw
- 15 g Coconut, desiccated
- 40 g Eggs, whole, raw
- 15 g Shallots, raw
- 6 g Chilies, dried red
- 4 g Tamarind pulp
- 3 g Sugar
- 10 g Vegetable oil
- 1 g Salt
- 4 g Garlic, raw
Method
- Cook the rice and keep warm.
- Poach the chicken breast in water until cooked through (74 °C/165 °F), then cool and shred finely.
- Fry the shredded chicken with the desiccated coconut, a little of the oil and a pinch of the salt over low heat, stirring, until dry and lightly toasted into a floss.
- Blend the dried chilies with half the shallot and the garlic, fry in a little oil until fragrant and dark, then stir in the tamarind and sugar and simmer to a thick sambal.
- Beat and fry the egg into a thin omelette and slice into strips; fry the remaining shallot until crisp for garnish.
- Layer the rice, sambal, chicken floss, omelette strips and fried shallot and press together into a cone, traditionally wrapped in banana leaf, before serving.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 654 kcal | 31% |
| Carbohydrates | 73.3 g | |
| Water | 114 mL | |
| Fiber | 5.8 g | 20% |
| Protein | 30.4 g | 63% |
| Tryptophan | 0.38 g | |
| Threonine | 1.3 g | |
| Isoleucine | 1.4 g | |
| Leucine | 2.5 g | |
| Lysine | 2.4 g | |
| Methionine | 0.77 g | |
| Cystine | 0.43 g | |
| Phenylalanine | 1.4 g | |
| Tyrosine | 1.1 g | |
| Valine | 1.7 g | |
| Histidine | 0.96 g | |
| Fat | 26.4 g | |
| Monounsaturated | 4.9 g | |
| Polyunsaturated | 7.3 g | |
| Docosahexaenoic Acid (DHA) | 0.03 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 6.3 g | |
| Saturated | 12 g | |
| Trans-Fats | 0.09 g | |
| Cholesterol | 207 mg | |
| Calcium | 68.6 mg | 7% |
| Copper | 0.37 mg | 41% |
| Iron | 5.2 mg | 29% |
| Magnesium | 71.3 mg | 23% |
| Manganese | 1.4 mg | 75% |
| Phosphorus | 390 mg | 56% |
| Potassium | 688 mg | 15% |
| Selenium | 44.9 µg | 82% |
| Sodium | 499 mg | |
| Zinc | 2.3 mg | 29% |
| Thiamin (vitamin B1) | 0.54 mg | 49% |
| Riboflavin (vitamin B2) | 0.46 mg | 42% |
| Niacin (vitamin B3) | 11.4 mg | 81% |
| Pantothenic acid (vitamin B5) | 2.8 mg | 55% |
| Pyridoxine (vitamin B6) | 1 mg | 79% |
| Folate (vitamin B9) | 198 µg | 49% |
| Cobalamin (vitamin B12) | 0.52 µg | 22% |
| Choline | 199 mg | 47% |
| Vitamin A | 151 µg | 22% |
| Vitamin C | 4.7 mg | 6% |
| Vitamin D (D2 + D3) | 33.6 IU | 6% |
| Vitamin E | 2 mg | 14% |
| Vitamin K | 25.4 µg | 28% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.8 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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