One-pan all-day breakfast
A hearty and healthy one-pan breakfast to wake you up and get you going. This cooked breakfast is full of vegetables and beans, as well as the traditional sausages and eggs. So you get the best of both worlds.
Each serving provides 455 kcal, 22.5g protein, 22g carbohydrates (of which 10.5g sugars), 23g fat (of which 7.5g saturates), 7.5g fibre and 2.3g salt.
With a GI of 45 this meal is high protein, low GI.
Ingredients
- 1 tbsp light olive oil
- 8 x 10% fat pork sausage, cut into chunks
- 6 spring onions, finely chopped
- 200g/7oz mushrooms, thinly sliced
- 2 garlic cloves, crushed
- 400g/14oz cherry tomatoes, halved
- 400g tin baked beans
- 4 large free-range eggs
- ¼ tsp sweet smoked paprika
- 40²µ/1½´Ç³ú feta
- 2 tbsp finely chopped flat leaf parsley, to garnish
Method
Heat the oil in a large, wide frying pan. Brown the sausages for 2–3 minutes, then remove from the pan and set aside.
Add the spring onions and mushrooms to the pan and cook over a medium heat for 3–4 minutes, or until softened. Add the garlic and fry for 1 minute. Add the tomatoes, beans and sausages and simmer for 20 minutes or until the sausages are cooked through.
Make four wells in the mixture and crack the eggs into them. Cover the pan and steam for 6–8 minutes, or until the whites are set or cooked to your liking.
Sprinkle a little paprika over each egg, crumble over the feta and spoon into bowls. Garnish with the parsley and serve immediately.
