High protein

Big Breakfast

Everything in one pan and one tray, timed so it lands together.

25 min Serves 1 Stove, Frying pan, Grill

Per serving

906

kcal

58.4 g

protein

49.1 g

carbs

54 g

fat

6.4 g protein per 100 kcal · 7.6 g fibre. Calculated from the exact weights below using standard food composition data, so they are close estimates rather than lab values.

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Ingredients

For 1 serving.

  • Egg, two eggs110 g
  • Bacon80 g
  • Pork sausages100 g
  • Mushrooms (white)80 g
  • Tinned chopped tomatoes100 g
  • Bread(optional)70 g

Method

  1. 1Sausages first under the grill — they take the longest.
  2. 2Bacon next to them for the last six minutes.
  3. 3Mushrooms in the pan, then the tomatoes warmed through.
  4. 4Eggs last, so they reach the plate hot.

New to cooking? Read this first

The techniques and safety points this recipe uses, explained from scratch.

Mince, burgers and sausages: no pink in the middleShow

Whole steaks can be served pink because bacteria live on the outside, which gets seared. Mincing mixes the outside into the middle, so minced meat must be cooked right through.

  1. Break mince apart in the pan with a wooden spoon so every bit touches the heat.
  2. Keep cooking until there is no pink or red left anywhere and it looks evenly brown.
  3. For burgers and sausages, cut the thickest one open to check the centre.

Ready when: Brown all the way through, no pink, juices clear and steaming hot.

Pork, bacon and chorizo: cook thoroughlyShow

In the UK the advice for pork is simple: cook it thoroughly, with no pink juices.

  1. Cook until the meat is pale all the way through and any juices run clear.
  2. Bacon is done when the fat has turned golden and slightly crisp.
  3. Chorizo sold for cooking is raw inside the skin — fry it until it has released its red oil and is cooked through.
Opening tinsShow

Ring-pull lids have razor-sharp edges once open.

  1. Pull the ring slowly and steadily towards you, keeping fingers away from the lid's edge.
  2. Don't press food down with your fingers inside an open tin — use a spoon.
Using the grillShow

An overhead grill cooks from the top with fierce heat — things go from golden to burnt quickly.

  1. Heat the grill for a few minutes first.
  2. Put the food on the grill tray about 8–10 cm from the heat.
  3. Stay nearby and check often. Turn the food halfway.

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A standard home version of a well-known dish, written for Solviro. Nutrition is estimated from ingredient weights and will vary with brands and portions.