• A large poached egg contains 70 calories (297kJ), 5g total fat and 1,5g saturated fat, while a large egg scrambled in butter contains 102 calories (427kJ), 7,4g total fat and 2,2g saturated fat. An egg fried in butter contains slightly less kilojoules and fat than a scrambled egg, but still more than poached or boiled eggs. Replacing scrambled eggs with poached eggs for breakfast every day will save you 170 calories (740kJ) a week and will also ensure that you consume less saturated fat.

    Recipe by Claire Ferrandi and Dashania Murugas

    Photograph by Dylan Swart

    Dukkah-sprinkled poached eggs with zucchini fritters and crispy prosciutto

    Serves: 2 - 4
    Total Time: 45 mins



    • 2 eggs, beaten
    • 400g zucchini, grated
    • zest of 1 lemon
    • 30ml (2 tbsp) lemon juice
    • 230g chickpea flour
    • salt and freshly ground black pepper, to taste
    • oil, to fry

    • 30ml (2 tbsp) olive oil
    • 8 – 12 slices prosciutto
    • TO SERVE

    • 4 – 6 very fresh eggs, poached
    • 40 – 60g dukkah
    • lemon wedges, to serve



    For the zucchini fritters, combine the 2 beaten eggs along with the remaining fritter ingredients together in a medium bowl. Mix until well combined. Divide the mixture into 6 equal pieces. Shape each piece into a patty. Set aside.


    Pour a glug of oil into a large frying pan placed over medium heat. Add the fritters in batches and fry until golden brown on all sides. Transfer to paper towel to absorb excess oil.


    For the crispy prosciutto, heat the 30ml (2 tbsp) olive oil in a separate frying pan over medium heat. Add the prosciutto slices and fry until crispy. Use a slotted spoon to remove the prosciutto from the pan and place on paper towel to absorb excess oil.


    Serve the zucchini fritters topped with the crispy prosciutto and poached eggs. Sprinkle with the dukkah. Enjoy with the lemon wedges alongside.


    To poach the eggs, bring a medium pot of water to a boil. Add 15ml (1 tbsp) vinegar to the pot. While the water is boiling, break an egg into a teacup. Set aside. Use a mixing spoon to swirl the water in the pot, creating a well in the centre. Gently pour the egg into the well. Allow to poach until cooked to your liking; 3 minutes for soft, 4 minutes for medium and 5 minutes for hard. Use a slotted spoon to remove the egg from the pot and place on paper towel to absorb excess water.

    Imka Webb

    Imka Webb is a freelance digital marketing expert and the digital editor of Food & Home Entertaining magazine.  www.imkawebb.com