Roti John (lean)

0/4

Work top to bottom — prep ahead while timers run

Gather everything first, then follow the steps

Protein· 2

  • 70 g minced chicken70g
  • 1 egg55g

Carbs· 1

  • 70 g wholemeal bread (1 small sub loaf)70g

Vegetables· 2

  • 40 g red onion (finely diced)40g
  • 40 g tomato (diced)40g

Sauces· 1

  • 10 g tomato purée10g

Spices· 2

  • a pinch of black pepper(staple)1g
  • pinch of salt(staple)2g

Fats & oils· 1

  • 5 g cooking oil (1 tsp)5g

  1. Mix the minced chicken, diced onion, tomato, tomato purée, black pepper and a pinch of salt into a loose spread; beat the egg separately and set aside.

    Why? The original leans on mayo for richness — one spoon adds a hundred-plus kcal. Minced chicken with tomato purée brings the savoury moisture instead, doubling the protein at a fraction of the fat.

    Tip: The finer you dice the onion and tomato, the more evenly the spread sits on the bread.

    Next up:Split the loaf lengthwise and open it flat, cut-side up. Brush a non-stick pan with 1 tsp oil and, over medium heat, toast the cut sides down for 1 min until lightly crisp, then lift out.

  2. 1 min · hands-free

    Split the loaf lengthwise and open it flat, cut-side up. Brush a non-stick pan with 1 tsp oil and, over medium heat, toast the cut sides down for 1 min until lightly crisp, then lift out.

    Why? Toasting the cut face first seals the surface so it won't soak up all the egg later — that's how 1 tsp oil gives enough crisp, instead of soaking the bread in oil like the original.
    01:00

    Next up:Pour the beaten egg into the pan to form a sheet; while it's still half-set, spread the chicken mixture evenly over it, then press the bread cut-side down onto the mixture.

  3. Pour the beaten egg into the pan to form a sheet; while it's still half-set, spread the chicken mixture evenly over it, then press the bread cut-side down onto the mixture.

    Why? The egg acts as the glue binding meat to bread — that's the signature Roti John structure. Pressing while half-set means the egg sets around everything so it holds together, not falls apart.
    Watch out: Keep the heat medium — too high and the egg base scorches before the chicken cooks; make sure the meat turns fully white and cooked through.

    Next up:Flip so the meat side faces down and cook another 3–4 min until the chicken is cooked through and golden; slice into pieces and eat hot.

  4. 4 min · hands-free

    Flip so the meat side faces down and cook another 3–4 min until the chicken is cooked through and golden; slice into pieces and eat hot.

    Why? The meat side needs direct pan contact to sear and lock in juices, and minced chicken needs enough time to cook through fully for it to be safe to eat.

    Tip: Serve with cucumber and a little fresh tomato — you won't miss the sweet chili sauce.

    03:30