Chili Pan Mee (lean)

0/4

Work top to bottom — prep ahead while timers run

Gather everything first, then follow the steps

Protein· 3

70 g minced chicken70g
1 egg (poached)55g
10 g dried anchovies (dry-toasted)10g

Carbs· 1

70 g plain flour (for hand-torn noodles)70g

Vegetables· 2

60 g spinach60g
6 g garlic (minced)6g

Spices· 2

4 g chicken stock cube (about ½ cube)(staple)4g
pinch of salt(staple)2g

Fats & oils· 1

4 g cooking oil (about 1 tsp)(staple)4g

10 min · hands-free
Mix the flour with a pinch of salt and ~35 ml water into a stiff dough, cover and rest 10 min, then tear into thin sheets.
Why? Tearing your own sheets lets you control portion and thickness, unlike ready pan mee that often comes oiled — same bowl, meaningfully fewer calories than oily noodles.
Tip: Keep the dough on the firm side so it won't stick; dust with more flour if it's too soft.
10:00
Next up:In a dry pan over low heat (no oil), toast the anchovies until golden and crisp, ~2 min, then set aside.
2 min · hands-free
In a dry pan over low heat (no oil), toast the anchovies until golden and crisp, ~2 min, then set aside.
Why? Stalls deep-fry anchovies in oil, and a small handful soaks up tens of kcal. Dry-toasting gets them just as crisp — the aroma comes from the roast, not the oil.
Watch out: Anchovies scorch fast — pull them off the heat the moment you smell them toasting.
02:00
Next up:In the same pan, heat 1 tsp oil and fry the garlic until fragrant, then add the minced chicken and stir-fry until cooked through, ~3 min.
3 min · hands-free
In the same pan, heat 1 tsp oil and fry the garlic until fragrant, then add the minced chicken and stir-fry until cooked through, ~3 min.
Why? Minced chicken replaces the usual pork topping — lower saturated fat, higher protein, and it still soaks up the chili flavour.
Tip: Break the mince apart and let it colour lightly for extra savour.
03:00
Next up:Add ~350 ml water and the stock cube to the pan, bring to a boil, cook the noodle sheets 2 min, then wilt in the spinach. Poach the egg in a small pot alongside.
2 min · hands-free
Add ~350 ml water and the stock cube to the pan, bring to a boil, cook the noodle sheets 2 min, then wilt in the spinach. Poach the egg in a small pot alongside.
Why? Cooking the noodles straight in the broth means no extra oil is tossed through, so the soup stays clean; a poached egg needs no frying oil while adding quality protein.
Tip: Top with the crisp anchovies at the table; add a spoon of dried-chili flakes if you like it hot.
02:00