Extreme makeover: Big breakfast
It's a favourite weekend meal. But do you know how much energy and fat is hiding in it?
Try these tips to make your weekend brunch that bit healthier:
Streaky bacon can be up to 1/4 fat. Use Dansk, middle or eye bacon; it has much less fat and kilojoules. It needs careful cooking – don't over-cook or it'll be leathery. But the taste is just as good.
Pre-made hash browns have 530kJ and 5.7g of fat per serving. And it pays to check the pack: on some a serving is only one hash brown!
Instead try oven-baked cubed potatoes: cut a potato into 1cm cubes and bake with a light spray of oil in a hot oven. Just as quick as hash browns and much healthier, with barely any fat.
If you fry your eggs and use butter or oil, you'll add still more fat. Opt for microwave eggs: scramble or poach eggs in the microwave and you don't have to add any fat at all. For scrambled, just cook beaten egg in a bowl for around 2 minutes on medium, then break up with a fork. We hear this is how some restaurants do it!
Add some oven-roasted tomatoes for a vege boost: add these to the dish when you cook the potatoes and they'll be collapsing and sweet by the time they come out.
How they compare
3 rashers streaky bacon, 2 hash browns, 2 eggs, 1 tomato
Total energy per serve = 2400kJ
Total fat per serve = 47g (22g saturated)
3 rashers Dansk bacon, 2 scrambled eggs, 1 roasted tomato, 1 cubed potato
Total energy per serve = 1500kJ
Total fat per serve = 16g (4g saturated)