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Healthy Fry Up

March 10, 2014

Fry Up

So I was talking to a good friend of mine who is a dancer currently on tour.  We were having a discussion about good British food and he started telling me how much he missed British fry ups but couldn’t have them even if he wanted because they are so fattening.  I explained to him that a fry up is so easy to make that it is not difficult to substitute the ingredients with more diet friendly additions.  My fry up was pretty simple but feel free to make your own changes.  As long as you are satisfied. 🙂

This recipe was adapted from Silvana Franco’s The Ultimate Student Cookbook (Murdoch Books, 2007).

Healthy Flapjacks

Ingredients:

1 x can of kidney beans in tomato sauce, 1 tbsp hot pepper sauce, 4 eggs, skimmed milk,  200g potatoes (peeled and chopped), 1 tbsp sunflower oil,  a handful of cherry tomatoes, cress, salt and pepper.

Method:

1. Mix the kidney beans and the pepper sauce together in a pan.
2. Set aside and beat the eggs and milk together in a bowl, then set aside.
3. Boil the potatoes until soft and then drain.
4. Heat the oil in a frying pan and start frying the potatoes.
5. After 5 minutes add the eggs and tomatoes.
6. When the eggs are cooked through season to taste and sprinkle a handful of water cress over the top.
7. Heat up the kidney beans and serve as a side.

Saffy’s Protein Additions:

1. Herbed Quorn Sausages
2. Tofu Balls.  Crush tofu in bowl together with a variety of herbs and tomato sauce and roll in breadcrumbs.  Dip in egg and then fry until cooked.
3.  Flake some smoked mackerel and add it to the beaten eggs.
4.  Smoked salmon fried for a minute on each side.  When cooked drizzle a little lemon juice on the top and scatter a little dill.

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