Healthy Recipes: One-pan breakfast fry-up

Healthy Recipes: One-pan breakfast fry-up

There’s something magical about a simple breakfast fry up: waking up to a soft, golden egg yolk which just begs you to burst it with crunchy bread; sweet red peppers slipping over salty bacon and a bed of smoky vegetables can’t fail to lift your mood. This healthy recipe is a colourful to start to the weekend, but taking just fifteen minutes from start to finish means it’s an easy addition to your midweek routine too – perfect for grey mornings when something special’s needed to brighten your day.

Stir in cooked rice for a heartier meal – I like to keep a batch in the fridge for quick evening meals.

Ingredients

Nutrition Info:
396 calories / 16g fat / 38.3g carbohydrates / 19.6g protein

Servings: 1, easily doubled or quadrupled

½ tsp extra virgin coconut oil

70g chard or spinach leaves

1 large tomato

1 roasted red pepper

1 rasher bacon (swap for another pepper for a vegetarian option)

½ leek

1 tbsp tomato puree

1 large egg

½ tsp black pepper, chilli and garlic spice mix

½ tsp smoked paprika

¼ tsp salt

1 slice rye bread

Method

1. Melt the coconut oil in a frying pan or wok. Slice the leeks, leaves, tomato and bacon and add to the pan.

2. Fry over a medium heat until the vegetables have softened and the bacon starts to turn pale pink.

3. Stir in the red pepper, tomato puree, salt and spices. Toast the rye bread until crispy.

4. Lower the heat, make a well in the middle of the pan and crack in the egg. Fry until the egg white has cooked but the yolk is still runny, then serve onto plates or enjoy straight from the pan with the toast!

For an even quicker meal, steam or microwave the vegetables first shorten their cooking time.


The Author

Emma Charles

Emma is a London-based foodie and blogger @fitfoodemma who fell in love with real food and heavy weights and hasn’t looked back. She loves turning simple ingredients into nutritious, flavour-packed meals – swapping sugar and sweeteners for natural spices, unrefined grains and healthy fats.

Comments

Callum M.
6 August 2015

Callum M.

Can't beat a fried egg for breakfast - good that's it's got some veg around it here!

Freya W.
5 August 2015

Freya W.

I normally skip breakfast (I know!!) but this looks lovely. I'll give it a go!

Pete R.
5 August 2015

Pete R.

Looks good, though I normally grab something quick just before rushing out the door. This is a weekend breakfast I think!

Trevor D.
29 May 2015

Trevor D.

I also have chard in the garden - but currently it is a bit small to pick. Has anyone seen it in UK shops?

Mike D.
29 May 2015

Mike D.

Unbelievably I have all the ingredients for this so will be making it tomorrow morning. What a great start to the day. Can't wait! You can grow chard very easily in pots.

Clare R.
28 May 2015

Clare R.

works for me - and half the world eats vegetables with noodles for breakfast! Just need to wait for the chard to grow as I've never seen it in the shops.

Matthew C.
27 May 2015

Matthew C.

Do you mean toast the rye bread in the pan, or separately in the toaster and then add it?

Sasha B.
27 May 2015

Sasha B.

Sounds delicious, but not what I'd normally have for breakfast. Is it just me but it seems weird to have vegetables first thing in the morning.

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