Joe's Guilt-Free Fry Up

The online nutrition coach creates a protein-packed version of a classic breakfast that’s simple and satisfying

photograph MIKE ENGLISH

do like to pop down to the café and tuck into a fry-up – but it’s not always cooked in the healthiest way. So here’s my version, which will tick all the boxes – get stuck in and enjoy. I love my eggs poached, but you could always have them fried or scrambled.

Joe’s full English

SERVES 1 PREP 5 mins COOK 20 minS EASY

15ml olive oil

130g tomatoes, halved

4 rashers turkey bacon

180g sirloin steak, trimmed of visible fat

150g mushrooms, sliced

160g spinach

1 egg

1 Heat grill to high. Drizzle a little of the oil on your tomatoes and season well. Lay the tomatoes on a baking tray lined with foil and place under the grill. Cook for 4-5 mins, then add the bacon to the tray. Turn the bacon as necessary until it is cooked through. Turn off the grill and shut the door to keep everything warm.

2 Meanwhile, heat the remaining oil in a large, non-stick frying pan over a high heat. Season your steak well and, when the pan is very hot, fry for 3-4 mins each side for medium-rare, then leave it to rest until you are ready to eat.

3 While the steak is resting, throw the mushrooms into the still-hot pan, fry for 2-3 mins until browned, then move to one side of the pan. Add the spinach to the other side of the pan and cook until wilted. Put a saucepan of water on to boil.

4 Crack the egg into the boiling water, then reduce the heat until the water is gently simmering. Poach the egg for 3-4 mins or until the white has set but the yolk is still runny. Carefully lift it out with a slotted spoon and drain on kitchen paper. Serve everything together and top with the poached egg.

GOOD TO KNOW calcium • folate • vit c • iron • 3 of 5-a-day • gluten free PER SERVING 686 kcals • fat 34g • saturates 9g • carbs 5g • sugars 5g • fibre 4g • protein 87g • salt 2.8g