#Healthy Under 15 “Juicy Chicken with Sambal Matah – A Taste of Bali”

Okay, so here’s the deal. The pandemic hits, and guess who gets stuck in Bali? Me! #paradiseproblems  #humbleflex.

I’d been there before, but this time, I decided to ditch my usual tourist food and dive into the real deal.  That’s when I met sambal matah, this incredible sauce that came with a chicken dish. BOOM! Spicy, fresh, crunchy – my tastebuds did a happy dance. From that moment on Sambal Matah became my MUST-EAT every time I went back.

Of course, my mom – the queen of the kitchen –  saw my obsession and recreated it for a family dinner. Turns out, sambal matah’s not just tasty, it’s surprisingly easy! Now it’s my go-to whenever I’m craving a taste of Indonesia.

‘Sambal matah’ means ‘raw sauce’ –  the secret is all those fresh-from-the-garden ingredients. Sure, finding everything in Switzerland is tricky, but even with a few tweaks, you can make this magic happen at home. Trust me, it’s worth it!

Cost-Effective Measurements (Ingredients):

• Chicken Fillet (500g): CHF 7.85 (Aldi)

• Garlic (3 Cloves): CHF 0.20 (Aldi)
• A hint of Black Pepper Powder
• Thai Red Chili (150g): CHF 2 (250gram – CHF 3.85Source: Shanghai Asiatische Luzern)
• Lemongrass (2 sticks): CHF 0.50 (250gram – CHF 3.85Source: Shanghai Asiatische Luzern)
• Shallots (Small, 150g): CHF 2 (250gram – CHF 3.85Source: Shanghai Asiatische Luzern)

• One Lime: CHF 0.80 (Shanghai Asiatische Luzern)
• Pinch of Salt
• Mushroom Powder/Chicken Broth Powder (Optional)
• Olive Oil (Optional)
• Sugar (Optional)

Method for Chicken:

• Finely chop the garlic and mix with the chicken, adding black pepper and a pinch of salt.
• Let it rest for about 5 minutes.
• Heat a little olive oil and pan-fry the chicken on medium-low heat until cooked through but juicy.

Method for Sambal Matah:

• Prepare the lemongrass, shallots, and red chilis by finely chopping them.

• Grate the lime for zest as a substitute for lime leaves.
• Combine all chopped ingredients, add warm olive oil, mushroom powder (if using), and a pinch of salt.
• Squeeze in the lime juice and adjust the sweetness with sugar if desired.
• Serve this fragrant sauce alongside the chicken for a truly Balinese experience.

This versatile sauce pairs wonderfully with any protein; make it vegetarian or vegan by substituting chicken with tofu or tempeh. The fresh lemongrass not only adds a zesty flavor but is also great for digestion and managing blood pressure. Enjoy this meal with warm steamed rice for a comforting and wholesome experience, costing around CHF 14, serving 2-3 people (CHF 4.5 – CHF 7.00 per person). Each serving packs about 200-350 calories, making it a delightful choice for those conscious of both health and budget.

• Calories: 200-350
• Carbohydrates: 5-10g
• Fat: 10-20g
• Protein: 25-35g

(Recipe Source: Author’s Mum)

(Nutrients Facts: Source: Fitnesspal)

Dive into the #HealthyUnder15 challenge and discover how #HealthyIsNotExpensive with this Balinese-inspired dish. Share your own #HealthyUnder15 creations, and let’s inspire each other! What other cuisines would you like us to explore next?