

HFG breakfast fry-up
Author: Niki Bezzant - Founding Editor
First published: May 2005
Serves: 1
Time to make: , variable times, see instructions
Ingredients
Units: Metric | Imperial (US)
- 3 slices Dansk bacon
- 1 tomato
- 1 potato
- 2 eggs
- spray oil
Log In or Sign Up to save this recipe to your shopping list.
Instructions
HFG breakfast fry-up
- Dansk bacon: Has only 3% fat and half the kilojoules. Needs careful cooking – don’t over-cook or it’ll be leathery. But the taste is just as good.
- Microwave eggs: Scramble or poach eggs in the microwave and you don’t have to add any fat at all. For scrambled, just cook beaten egg in a bowl for around 2 minutes on medium, then break up with a fork (apparently this is how they do it in some restaurants).
- Oven-baked cubed potatoes: Cut a potato into 1cm cubes and bake with a light spray of oil in a hot oven until nice and crispy. Just as quick as hashbrowns and much healthier – only 0.1g of fat.
- Oven-roasted tomatoes: Add these to the dish when you cook the potatoes and they’ll be collapsing and sweet by the time they come out.
- Total energy per serve: 1515kJ (17% of daily energy)
- Total fat per serve: 16.1g (4g saturated fat)
Traditional fry-up
- Streaky bacon: Can be up to 1/4 fat.
- Fried eggs: Use butter or oil and you’ll add still more fat.
- Hash browns: 530kJ and 5.7g of fat per serving. But wait – on checking the pack we discovered a serving is only one hash brown!
- Fried tomatoes: Cooking in fat adds to the kilojoule and fat count.
- Total energy per serve: 2375kJ (26% of daily energy)
- Total fat per serve: 47g (22g saturated fat)
Nutrition Info (per serve)
-
Calories 362cal
-
Kilojoules 1515kJ
-
Protein 0g
-
Total fat 16.1g
-
–Saturated fat 4g
-
carbohydrates N/S
-
sugars N/S
-
Dietary fibre 0g
-
sodium N/S
-
calcium N/S
-
iron N/S
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
Sign up for the
newsletter
Delicious recipes and expert health advice you can trust, delivered to your inbox.
See our privacy policy
RELATED ADVICE LATEST ADVICE