Fry-less fry-up

Treat yourself to this healthier alternative to the traditional fry-up
A healthy traditional english breakfast with toast, eggs, tomato, spinach, mushrooms and pork
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Recipe by: Sarah Drabble | Healthy You Editor

The traditional fry-up is loaded with fat and salt, and contains processed meat. With this recipe though, you can enjoy a healthier cooked breakfast, inspired by the traditional, but without the frying and it contains two of your 5 A DAY. Of course, pork is a red meat so this shouldn’t be enjoyed every day.

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Ingredients
  • 250g pork mince, 5% fat
  • 4 medium eggs, beaten
  • ½ teaspoon each of garlic granules, dried thyme and dried sage
  • Freshly ground black pepper, to taste
  • Light cooking oil spray
  • 200g button mushrooms, halved
  • 4 medium-sized tomatoes, halved
  • 1 tablespoon skimmed milk
  • 200g baby spinach, washed
  • 8 thin slices wholemeal bread, toasted
  • 1 tablespoon extra-virgin olive oil
Time
25 minutes

Nutrition information (per serving)

SERVES:
4
CALORIES:
369
FAT:
15g
SALT:
1.1g
SUGAR:
4.5g
5 A DAY:
2
Method
  1. In a large bowl, mix together the mince with 2 teaspoons of the egg, half of the garlic and herbs, and black pepper – the easiest way is by hand. Alternatively, you could use the paddle attachment in a food processor.
  2. Divide the mixture into four equal-sized balls then shape into patties about 2–3cm thick. Coat a foil-lined baking tray with cooking spray. Add the pork patties.
  3. On a second baking tray, add the mushrooms and the tomatoes. Place the tomatoes skin-side-down and sprinkle with the remaining garlic and herbs. Place both baking trays under a medium grill for 4–5 minutes, until the patties are browned on one side.
  4. Turn the patties and stir the mushrooms, then return both baking trays to the grill for a further 4 minutes, until the patties are cooked through – no pink meat should remain.
  5. Meanwhile, pour the eggs and the milk into a non-stick saucepan. Season with black pepper, mix and place over a medium heat. Stir regularly until the scrambled eggs are the desired consistency. Remove from the heat and cover until needed.
  6. Boil a full kettle of water. Put the spinach in a metal colander or sieve and slowly pour over the boiling water to cook. Using the back of a spoon, squeeze out any excess water. Cover until needed. Lightly toast the bread and drizzle with olive oil. Plate up and serve.

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