Vegetarian Recipe for One: Baked Egg with Cheesy Potato

Cheap and Easy Vegetarian Recipe

Egg, Potatoes and Grated Cheese
3 ingredient Vegetarian Recipe

Baked Egg with Cheesy Potatoes

This cheap and easy vegetarian recipe has only 3 ingredients and is ready to eat in 40 minutes. You can vary it by using different types of cheese and by adding other vegetables, I'll make some suggestions you might enjoy. This is ideal for a supper or lunch and with only 319 calories it is ideal for your intermittent fasting day on the 5:2 diet. Cost 63p.

How to make this cheesy egg dish

• Cook time: 20 min for potatoes + bake for 20 minutes
• Ready in: 45 min
• Yields: 1

Baked Egg in Cheesy Potatoes

Ingredients

• 1 large potato - use potatoes that are light and fluffy - I like Albert Bartlett.
• 1 egg
• 25g grated cheese - use a mature cheese as you need to use less to achieve taste
• black pepper
• salt - to taste

Instructions

1. Peel the potato and cut into cubes
2. Steam the potato until it is soft enough to mash.
3. Grate the cheese while those are boiling
4. Mash potato and mix in the grated cheese, leave a tiny amount to sprinkle on top.
5. Pre heat oven to 200
6. Place cheesy potatoes in an ovenproof dish and make a hollow in the middle deep enough for your egg - if it spills over the top it will cook there.
7. Break egg into the hollow
8. Sprinkle the top - but NOT the egg - with grated cheese
9. Cook until the egg is baked - about 20 minutes - check it often, I like mine slightly runny but you might not. 

Nutrition and Cost

Ingredient	Calories	Fat	Protein	Carb	Fibre	Vits etc		Cost
Potato	147	0.2g	3.6g	33g	5.1g	Vit C, Calcium, Iron, potassium, Vit B6		25p
Egg	72	1.6g	6.3g	0.4g	0	Vit A, Vit C, Calcium, Iron, phosphorus, riboflavin, selenium		18p
Cheese x 25g	100	8g	6g	1g	0	Vit A, Calcium,		20p
	319	9.8g	15.9g	34.4g	5.1g			63p

Ring the Changes 

I use this recipe often on my 'fasting' days because it is packed full of protein, is really tasty and very filling. 

Try using different kinds of cheese and adding vegetables. Here are just a couple I have tried.

Baked Egg with Feta Potatoes

feta cheese, potato, egg

Instead of cheddar cheese - crumble feta cheese into the mashed potatoes. The Feta gives it a much saltier taste so I never add extra salt. You can get reduced fat and reduced salt feta which is worth thinking about.

Ingredient	Calories	Fat	Protein	Carb	Fibre	Vits etc		Cost
Potato	147	0.2g	3.6g	33g	5.1g	Vit C, Calcium, Iron, potassium, Vit B6		25p
Egg	72	1.6g	6.3g	0.4g	0	Vit A, Vit C, Calcium, Iron, phosphorus, riboflavin, selenium		18p
Feta Cheese x 30g	79	6.35g	7g	0	0	Vit A, Calcium, Iron, phosphorus, Vit B12		25p
	298	8.15g	16.8g	33.4g	5.1g			68p

 

baked egg with feta cheese potatoes and peas

I vary this one by adding vegetables like peas.

Baked Egg with Phili Potatoes

Using Philiadelphia Cream Cheese with herbs and garlic adds a creamy texture. Again I don't need to add extra salt using this version.

Ingredient	Calories	Fat	Protein	Carb	Fibre	Vits etc		Cost
Potato	147	0.2g	3.6g	33g	5.1g	Vit C, Calcium, Iron, potassium, Vit B6		25p
Egg	72	1.6g	6.3g	0.4g	0	Vit A, Vit C, Calcium, Iron, phosphorus, riboflavin, selenium		18p
Philadelphia Cream Cheese light  with garlic and herbs  x 30g	60	4g	2g	2g	0	Vit A, Calcium,		25p
	279	5.8g	11.9g	35.4g	5.1g			68p