Ayam Masak Merah (Malaysian Sambal Chicken, 40g Protein)

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Ayam masak merah is the Malaysian chicken dish I reach for when I want something that tastes like a weekend feast but still hits a real protein target. Built on lean chicken breast, each serving lands around 40g of protein for about 365 calories. The name just means chicken cooked red, and that red comes from a sambal of dried chilies and tomato that turns sweet, sour, and a little smoky as it cooks down.

Restaurant versions usually start by deep frying bone-in chicken, then drowning it in a sugary, oily sauce. This one keeps the same flavor but swaps in seared breast and a controlled amount of oil and sugar, so it stays light enough to eat on a Tuesday.

It comes together in about 35 minutes in one pan. If you like the spicy-sweet sambal family, it sits right next to our crispy sambal tofu bowls and our weeknight beef rendang.

Why this works

The whole dish lives or dies on the chili paste. Frying it in oil for a full two minutes, until the oil runs red and the raw smell disappears, is what turns a flat tomato sauce into something with depth. Searing the chicken first and only finishing it in the sauce keeps lean breast from drying out, since it spends most of its time browning, not boiling. Bruising the lemongrass rather than mincing it lets it perfume the sauce while staying easy to fish out at the end.

Homemade vs takeout

A typical mamak or takeout plate of ayam masak merah uses fried, skin-on, bone-in chicken in a heavily sweetened sauce, and a standard portion runs roughly 600 calories with around 28g of protein and a lot more fat. Our breast version comes in near 365 calories with 40g of protein per serving. You give up the crispy fried skin, but you gain about a third more protein at well under two thirds of the calories, which is the trade most people want on a weeknight.

Ingredient notes

For the chili paste, the traditional move is to soak a handful of dried red chilies in hot water for 15 minutes, then blend smooth. It is worth it for the color and mild fruity heat. If you are short on time, sambal oelek straight from the jar is a fine stand-in, just start with 2 tablespoons and add more after you taste.

Use tomato puree (passata) for a smooth sauce, or grate one ripe tomato on the large holes of a box grater. The tablespoon of ketchup is not a shortcut, it adds the slight sweetness and tang that defines this dish. Kecap manis works in place of the sugar if you have it, about 1 tablespoon.

Chicken breast keeps the protein high, but boneless skinless thigh works too if you prefer it, with a small bump in fat and calories.

Ayam Masak Merah (Malaysian Sambal Chicken)

Lean chicken breast simmered in a spicy Malaysian tomato sambal, sweet, sour, and a little smoky. About 40g of protein per serving and ready in around 35 minutes.

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Prep Time 15 minutes mins

Cook Time 20 minutes mins

Total Time 35 minutes mins

Servings: 2 servings

Calories: 365

Ingredients Method

Ingredients

  

• 350 g skinless chicken breast about 12 oz, cut into 1.5 inch chunks
• 0.5 tsp ground turmeric for the chicken
• 0.5 tsp salt for the chicken
• 1 tbsp neutral oil such as canola
• 1 yellow onion half sliced thin, half cut into petals
• 3 cloves garlic minced
• 2 cm fresh ginger minced
• 1 stalk lemongrass bruised, white part only
• 2 tbsp chili paste from soaked dried chilies, or sambal oelek
• 3 tbsp tomato puree or 1 ripe tomato, grated
• 1 tbsp tomato ketchup
• 1 tsp sugar or to taste
• 0.5 cup water
• 0.25 cup frozen peas optional
• 1 tbsp fried shallots to garnish
• 2 tbsp cilantro chopped, to garnish

Method

 

1. Toss the chicken chunks with the turmeric and salt. Let them sit while you prep everything else, about 10 minutes. The turmeric seasons the meat and gives it a little color before it ever hits the sauce.
2. Heat the oil in a wide skillet or wok over medium-high. Sear the chicken in a single layer, undisturbed, for about 2 minutes per side until lightly browned. It does not need to cook through here. Lift it out and set aside.
3. Lower the heat to medium. In the same pan add the sliced onion, garlic, ginger, and bruised lemongrass. Cook 3 to 4 minutes until soft and fragrant.
4. Add the chili paste and fry it for 2 full minutes, stirring, until the oil turns red and the raw smell is gone. This step is what makes the sauce taste cooked instead of sharp, so do not rush it.
5. Stir in the tomato puree, ketchup, sugar, and water. Simmer 3 minutes until it thickens into a glossy sauce. Taste and adjust salt and sugar.
6. Return the chicken along with the onion petals and peas. Simmer 5 to 6 minutes, spooning sauce over the chicken, until the chicken is just cooked through and the sauce clings. Top with fried shallots and cilantro and serve.

Scale it to your goal

Cutting: drop the oil to 1 teaspoon, skip the added sugar, and serve over shredded cabbage or cucumber instead of rice to land about 40g of protein at roughly 320 calories.

Bulking: add another 100g of chicken breast and serve over a cup of jasmine rice for around 63g of protein at about 650 calories.

Lower meat or vegetarian: swap the chicken for 400g of pressed firm tofu or tempeh, seared the same way, for roughly 24g of plant protein per serving while keeping the exact same sauce.

Tips and storage

This is a strong meal-prep dish because the sauce only gets better overnight. Cool it fully, then keep it in the fridge for up to 4 days. The sauce thickens cold, so loosen it with a splash of water when you reheat in a pan or microwave. It also freezes well for up to 2 months.

Looking for more high-protein chicken dinners in this style? Our gochujang chicken thighs bring the same spicy-sweet hit from a Korean angle, or try Thai basil chicken when you want something faster.