‘Healthy’ British Fry-Up

A healthy fry-up? Despite the apparent oxymoron for low-carbers this one works pretty well. For me it covers all the areas that a good fry-up requires. It is very satisfying and it is my ultimate savory comfort food – so much so that occasionally we have it for tea (evening meal/dinner). I guess that would almost make it a mixed grill in theory? Either way it is one of my favourites – quick and satisfying, but impressive enough to serve to non-carbing breakfast/brunch guests.

Obviously the quantities depend on how many you are feeding…

Irish sausages (Clonakilty ones are the best, but Richmond are good too)

Rashers of bacon (for a traditional English/Irish breakfast this has to be back bacon)

Chestnut mushrooms (fried in butter)

Tinned Plum Tomatoes

Fresh free range eggs (I like Duck eggs for a treat)

Gallettes (makes 4 large gallettes) – 4 heaped tablespoons of oat bran; 3 tablespoons ground linseed; 1 beaten egg; 2-3 oz grated cheddar cheese; 1-2 tablespoons cream; salt and pepper.

Mix together all the ingredients for the gallettes– you should get quite a solid looking mixture. Fry tablespoon sized dollops of the mixture in some butter or coconut oil – both work well – for about 5 minutes until lightly browned then filp them to brown the other side.

While you wait for the gallettes to brown you can start to grill the bacon. I like it cooked until it’s nice and crispy (this takes about 20 minutes – I use the grill on my combi microwave, but you could easily use a conventional grill). Then put the sausages into a baking tin (use a deep tin if you have one) and bake them in a pre-heated oven for 15-20 minutes – 200°C.

Once the gallettes are lightly browned you can pop them in the oven (on a low shelf) to finish off – give them about 10 minutes so they are completely cooked in the middle. I find these can be kept in the oven until you need them as the cheese just gets crispier, but I wouldn’t leave them more than 20 minutes without turning the heat down!

Tip the tinned plum tomatoes into a saucepan and heat them up.

Quarter the mushrooms and fry in butter and oil – it is essential to combine the butter with some oil to prevent the butter burning – I use rapeseed oil for this (for an even healthier option you can simmer them in a little vegetable stock if you prefer – the result is just as good).

Once all the elements are ready it is time to fry the eggs – I like them flipped (is that ‘over-easy’ in the States?), but cook them however you like them. If you prefer you could poach or scramble them.

With the gallettes at the bottom,  to soak up all those amazing flavours, pile up all those delicious cooked ingredients and tuck in!

Variations/additions: Try adding some slices of black or white pudding; pork chops or pork loin; fillet steak; or if you are feeling adventurous try lambs kidneys.

 

 

 

 

 

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