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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.

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