

HFG breakfast fry-up
Ingredients
- 3 slices Dansk bacon
- 1 tomato
- 1 potato
- 2 eggs
- spray oil
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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 362 cal
-
Kilojoules 1515 kJ
-
Protein 0 g
-
Total fat 16.1 g
-
Saturated fat 4 g
-
Carbohydrates N/S
-
Sugar N/S
-
Dietary fibre 0 g
-
Sodium N/S
-
Calcium N/S
-
Iron N/S
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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