The 5-2 Challenge. The Perfect Fast Day Meal. Baked Eggs Wrapped In Prosciutto

Baked Eggs Wrapped In Prosciutto

This might just  be the perfect fast day meal. Here’s why. It’s nutritious and very quick and easy to prepare using just a few simple ingredients. These baked eggs truly are delicious. What’s more they look great on a plate, served on their own or with a side of salad or roasted cherry tomatoes.

One prosciutto baked egg accounts for just a little over 100 calories. Keeping a tight rein over the day’s eating might even allow room for toast soldiers to dip into the gorgeously oozy egg yolks. A dish my whole family will happily eat. For breakfast, brunch, lunch or dinner. For a more substantial meal allow two eggs per person. Bake a whole tray to feed a crowd. Or just one or two for a quick bite. Eminently versatile, it doesn’t get better or easier than this.

Baked Eggs Wrapped In Prosciutto

Makes 4 portions (102 calories per baked egg)

4 slices prosciutto (40g), very finely sliced (76 calories)
4 free range eggs (300 calories)
1 tablespoon finely chopped parsley (2 calories)
1 tablespoon finely chopped long green spring onions (10 calories)
a generous pinch of dried chilli flakes (1 calorie)
1/2 teaspoon olive oil, to grease ramekins or muffin tin (20 calories)
sea salt and black pepper to taste

PREHEAT oven to 180C
GREASE 4 ceramic ramekins or 4 holes of a metal muffin tray with olive oil
WRAP each slice of prosciutto around the inside of the ramekin to create a ring. Gently press the bottom edges of the prosciutto ring into the base of  the ramekin. It doesn’t matter if the base is not completely covered with prosciutto.
CAREFULLY crack one egg into each bacon lined cup. Sprinkle each egg with spring onions, parsley, chilli, sea salt and pepper.
BAKE the egg cups for 15-20 minutes until the centers have set. You can adjust the cooking time based on how you prefer the consistency of your egg yolks. Cooking times may vary depending on the vagaries of your oven.
CAREFULLY remove the baked eggs to a plate. Sprinkle the tops with a little more parsley and serve immediately.

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25 Responses to The 5-2 Challenge. The Perfect Fast Day Meal. Baked Eggs Wrapped In Prosciutto

  1. Vinny Grette says:

    I agree. This dish looks perfect!

  2. Elegant and tasty as well as quick and easy, great idea. Thanks.

  3. Lignum Draco says:

    This sounds delicious and easy. Thanks. I’ll definitely try this one.

  4. My French Heaven says:

    Oh this looks UNBELIEVABLE!!!!! Just gorgeous. I can almost taste it through the screen…

  5. BookabyeBaby says:

    They look so yummy! What a great way to start a day

  6. You nailed it with this one! I’m always looking for interesting breakfast for Saturday morning for my family. I’m making this one Saturday. 🙂

  7. These are gorgeous! Wishing that I had prosciutto so that I could make this right now!

    • These are good made with rashers of bacon too. As the bacon is thicker than prosciutto it needs to be lightly panfried first before it is used to line the ramekins or muffin tins.

  8. I am also inspired by egg coddlers recipes at the moment. My mum has hundreds of egg coddlers and I’m going to ask her to bring some out when they come in a couple of weeks…

  9. There is a really yummy spinach and feta cheese version which I love, and another where blanched zucchini strips are used to line the ramekins instead of prosciutto or bacon…

  10. ohlidia says:

    Oh! Now you’ve got me drooling… With recipes like this, I could easily do the 5-2 Challenge!

    • It’s the only way to do it in my books. I try to cook meals on fast days that my family will happily eat. They get larger portions and a bit of carbohydrate on the side. I would have loved toast soldiers with these eggs.

  11. These baked eggs are so smart. And perfect for my dairy-free daughter. Hurray. I am really enjoying for 5-2 challenge…

    • The 5-2 really is quite easy once you work out how to use your calorie allocation wisely. The challenge is finding interesting recipes that taste fabulous and don’t make you feel like your missing out.

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  14. Adeline says:

    One of your friends who was on school canteen duty with me today told me about your blog, when I started talking about 5:2. I love your blog. I’m not fasting tomorrow but I am so making these baked eggs tomorrow for hubby and I, instead of going out for breakfast. Thank you for the fantastic work you’ve done, counting calories and on top of that, the recipes looks delicious. I will be following your blog very closely.

  15. Pingback: Eat, Fast and Live Longer. A 5-2 Fast Diet Recipe Idea Under 200 Calories. Chickpea, Tuna and Fennel Salad. | The Paddington Foodie

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