Fry-less fry-up
Treat yourself to this healthier alternative to the traditional fry-up
- 25 minutes
- Serves 4
- 2 of 5 a day
- Kcal369
- Fat15g
- Salt1.1g
- Sugar4.5g


Recipe by: Sarah Drabble
| Nutritionist
Ingredients
- 250g pork mince, 5% fat
- 4 medium eggs, beaten
- ½ teaspoon each of garlic granules, dried thyme and dried sage
- Freshly ground black pepper, to taste
- Light cooking oil spray
- 200g button mushrooms, halved
- 4 medium-sized tomatoes, halved
- 1 tablespoon skimmed milk
- 200g baby spinach, washed
- 8 thin slices wholemeal bread, toasted
- 1 tablespoon extra-virgin olive oil
Method
- In a large bowl, mix together the mince with 2 teaspoons of the egg, half of the garlic and herbs, and black pepper – the easiest way is by hand. Alternatively, you could use the paddle attachment in a food processor.
- Divide the mixture into four equal-sized balls then shape into patties about 2–3cm thick. Coat a foil-lined baking tray with cooking spray. Add the pork patties.
- On a second baking tray, add the mushrooms and the tomatoes. Place the tomatoes skin-side-down and sprinkle with the remaining garlic and herbs. Place both baking trays under a medium grill for 4–5 minutes, until the patties are browned on one side.
- Turn the patties and stir the mushrooms, then return both baking trays to the grill for a further 4 minutes, until the patties are cooked through – no pink meat should remain.
- Meanwhile, pour the eggs and the milk into a non-stick saucepan. Season with black pepper, mix and place over a medium heat. Stir regularly until the scrambled eggs are the desired consistency. Remove from the heat and cover until needed.
- Boil a full kettle of water. Put the spinach in a metal colander or sieve and slowly pour over the boiling water to cook. Using the back of a spoon, squeeze out any excess water. Cover until needed. Lightly toast the bread and drizzle with olive oil. Plate up and serve.
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