Lean Sambal Telur

0/4

Work top to bottom — prep ahead while timers run

Gather everything first, then follow the steps

Protein· 1

  • 2 eggs110g

Vegetables· 1

  • 45 g red onion (sliced)45g

Sauces· 3

  • 25 g chili paste (cili boh)25g
  • 20 g tomato purée (1 tbsp)20g
  • 5 g tamarind paste (in 3 tbsp water)5g

Spices· 2

  • 3 g sugar (½ tsp)(staple)3g
  • pinch of salt(staple)2g

Fats & oils· 1

  • 5 g cooking oil (1 tsp)(staple)5g
  1. 8 min · hands-free

    Place the eggs in cold water, bring to a boil, then simmer 8 min over medium heat; cool under running water, peel and halve.

    Why? This is the biggest saving: the original deep-fries whole eggs, and the blistered skin soaks up oil like a sponge — 70–80 extra kcal an egg. Boiling adds zero oil and keeps the white and yolk intact.

    Tip: For a fully set yolk with no grey ring, chill under cold water right after the 8 min.

    08:00

    Next up:Heat 1 tsp oil in a non-stick pan and soften the sliced onion over medium heat, ~2 min.

  2. Heat 1 tsp oil in a non-stick pan and soften the sliced onion over medium heat, ~2 min.

    Why? Just 1 tsp of oil for the whole dish — softened onion releases its natural sweetness to base the sambal, so you don't lean on extra oil or sugar to build flavour.

    Next up:Add the cili boh and tomato purée, cook over medium-low for 3 min until deepened in colour, then add the tamarind water, sugar, salt and 4 tbsp water; bring to a boil.

  3. Add the cili boh and tomato purée, cook over medium-low for 3 min until deepened in colour, then add the tamarind water, sugar, salt and 4 tbsp water; bring to a boil.

    Why? Low-oil slow-cooked sambal is the trick: the traditional way fries it 'until the oil splits', using lots of oil. We thicken and colour with tomato purée and brighten with tamarind, so a rich sambal comes through on little oil.
    Watch out: Sambal catches and scorches easily — keep the heat moderate and splash in water if it dries out.

    Next up:Gently nestle the halved boiled eggs into the sambal and simmer 2 min over low heat so they take on the sauce.

  4. Gently nestle the halved boiled eggs into the sambal and simmer 2 min over low heat so they take on the sauce.

    Why? Add the eggs last for just 2 min: the sambal coats the surface for full flavour, while long simmering only toughens the white and dulls the texture.

    Tip: Serve with half a bowl of brown rice and cucumber slices — a cheap, filling meal.