Autumn. Season of mists and mellow fry-ups. But not if you’re dieting, right? Wrong. I have a cunning plan for a healthy fry-up…
I’ve got a rule about fry-ups. When the temperature drops below a certain level for the first time on an autumn Sunday morning and I surreptitiously flick the heating from ‘timed’ to ‘constant’, sausage and egg must follow.
It’s the law.
OK, it’s only my law but I haven’t heard anyone else in the family complaining. They love a fry up. Well, don’t we all?
One shout and they hurtle towards the table in varying states of pyjama-ed cosiness, fighting over the tomato ketchup and snaffling the lot in two minutes flat.
Obviously, the fry-up contains a fundamental problem for the dieter: the fry bit. Also the processed meat bit. But sausage and egg on the first chilly autumn Sunday is THE LAW so what’s a diet food writer to do? Naturally, I’ve created a nifty solution.
Ladies and gentlemen, I bring you the all-in-one breakfast. By choosing a great quality sausage (who wants cereal and preservative-stuffed nonsense anyway?), cutting out any extra fat and going big on mushrooms and tomatoes, you can enjoy a cooked brekkie without smashing the calorie bank wide open.
And the other bonus of cooking it all in one pan? Less washing up. Definitely a plus when the family melt away from the kitchen as quickly as they arrived, suddenly remembering important prior engagements that don’t involve Fairy liquid.
Serves 1 • Ready in 20 minutes
1 good-quality sausage (50g/1¾oz) (154 calories)
100g (3½oz) mushrooms, sliced (13 cals)
1 medium tomato, halved (14 cals)
1 large egg, beaten (89 cals)
• Put your frying pan (skillet) over a medium heat. When hot, add the sausage and cook, turning every 1–2 minutes, for 12 minutes until browned on all sides.
• Add the mushrooms to the pan and fry in the sausage fat for about 3 minutes until browned. Push your mushrooms and sausage to the side, add the tomato, face down, and fry for 2 minutes.
• Turn the tomatoes over and move to the side and turn the heat to low. Pour the egg into the gap and fry slowly, stirring often, until scrambled but still soft. Serve immediately.
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