The Guilt-Free BLT Sandwich That Works For Breakfast, Lunch Or Supper


Karomaza |

Treat yourself – no guilt – to the best BLT ever!

What You Need

2 red peppers, seeded and sliced
1 tbsp olive oil
1 punnet cherry tomatoes
2 tbsp sunflower oil for greasing
4 eggs
80g pack of prosciutto
4 slices wholewheat seed loaf, toasted
1 head baby butter lettuce

Optional extras (not included in nutritional values):
Good-quality whole-egg mayonnaise
Gruyère cheese

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Method

1/ Preheat the oven to 200°C. Toss the red pepper with a little olive oil and bake in the middle of the oven for 10 minutes.
Toss the tomatoes with the peppers and bake for another 10 minutes or until they’re just beginning to burst.
2/ Fill a medium-sized pot with about four centimetres of water, replace the lid and bring to the boil. Grease the
ramekins and break an egg into each. Once the water is boiling, switch off the heat and remove the lid. Add the ramekins, replace the lid and check after 10 minutes – the egg whites should be set but the yolk slightly soft (for a better-cooked egg, replace
the lid for another five minutes). When cooked, run a sharp knife around the edge of the white and remove using a flexible plastic spatula.
3/ Add the rashers of prosciutto to a dry non-stick pan (no oil) over medium-high heat. Once they start sizzling, reduce the heat to low and cook until the strip of fat on the edge turns creamy-coloured and crispy. Set aside on a paper towel-lined plate.
4/ Place a piece of toast on a plate, spread with a smidgen of mayonnaise (if you like) and add the butter lettuce leaves, peppers and rashers of prosciutto. Top with the egg and some tomatoes, season with freshly ground black pepper and, if you’re feeling indulgent, finely grate a little Gruyère over the egg.

SERVES 4. Per 300g serving: 1 298kJ, 12g fat (3g sat), 990mg sodium, 32g carbs, 5g fibre, 7g sugars, 20g protein

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