One-pan all-day breakfast

Preparation time                                    Cooking time                                        Serves
less than 30 mins                                 30 mins to 1 hour                                 Serves 4

A hearty, low-calorie one-pan breakfast to wake you up and get your metabolism going.


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
40g/1½oz feta

2 tbsp finely chopped flat leaf parsley, to garnish

Method

1. Heat the oil in a large, wide frying pan. Brown the sausages for 2–3 minutes, then remove from the pan and set aside.
2. 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.
3. 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.
4. Sprinkle a little paprika over each egg, crumble over the feta and spoon into bowls. Garnish with the parsley and serve immediately.