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Healthier fry-up

Name: Healthier fry-up
Prep time: 25 min
Cook time: 15 min
Total time: 40 min
Yield: Serves 2
Cuisine: British recipes
Ingredients: 2 pork and venison sausages (we like Waitrose); 4 parma ham slices; 1-2 tbsp cold-pressed rapeseed oil; 100g button mushrooms, halved; 4 large free-range eggs (see tip); 2 sourdough slices

Published: 26 Jan 15
Updated: 18 Mar 24

Does a healthy fry up exist? Ask yourself no longer. Enjoy this fry-up for breakfast with our recipe that cuts the fat content down.

Easy
January 2015

Test kitchen approved

Serves 2
Hands-on time 25 min, grilling time 15-20 min

Does a healthy fry up exist? Ask yourself no longer. Enjoy this fry-up for breakfast with our recipe that cuts the fat content down.

Nutrition: per serving

Calories: 581kcals
Fat: 29g (7.4g saturated)
Protein: 40.8g
Carbohydrates: 41.1g (2.7g sugars)
Fibre: 2.3g
Salt: 3.3g

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Ingredients

2 pork and venison sausages (we like Waitrose)
4 parma ham slices
1-2 tbsp cold-pressed rapeseed oil
100g button mushrooms, halved
4 large free-range eggs (see tip)
2 sourdough slices

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Method

Heat the oven to its lowest setting and the grill to medium. Grill the sausages for 10 minutes. Turn, add the ham, then grill for another 5 minutes or until cooked. Transfer the meat to a roasting tin and put in the oven to keep warm. (If you don’t have a separate grill, put the roasting tin in the bottom of the oven, loosely covered with foil.)
Meanwhile, heat 1 tbsp of the oil in a large frying pan, then cook the mushrooms for 5 minutes or until softened and coloured. Keep warm.
Bring a medium pan of water to a simmer. Crack each egg into atea cup, then gently drop 2 into the water, keeping them apart(see tip). Poach for 2-3 minutes for runny yolks, then pat dry with kitchen paper. Repeat with the other 2 eggs (see Make Ahead).

Lightly brush the sourdough with the remaining oil, then grill for 2 minutes on each side. Serve each slice of toast topped with 2 eggs, half the parma ham and mushrooms, and a good grinding of pepper, with a sausage on the side.

Recipe from January 2015 Issue

Nutrition

Nutrition: per serving

Calories: 581kcals
Fat: 29g (7.4g saturated)
Protein: 40.8g
Carbohydrates: 41.1g (2.7g sugars)
Fibre: 2.3g
Salt: 3.3g

delicious. tips

To cut the fat, we used leaner venison-mix sausages and parma ham instead of bacon, grilling rather than frying them. Rapeseed oil took the place of butter and we poached the eggs.

To poach 2 eggs at a time, bring a medium pan of water to a simmer, swirl with a spoon, then carefully slide the eggs into the vortex, one at a time. If they’re fresh, they should hold together and stay separate.
Poach the eggs up to an hour in advance, submerge in ice-cold water, then cover and chill. Reheat in simmering water for about 30 seconds.