Full English Breakfast

• 70 g Chicken sausage (2.5 oz)
• 15 g Bacon, fat trimmed (0.5 oz)
• 30 g Lean ham (1.1 oz)
• 70 g raw Mushrooms (2.5 oz raw)
• 100 g raw Tomato (3.5 oz raw)
• 3 g Vegetable oil (⅔ tsp)
• 100 g Canned baked beans (⅓ cup)
• 100 g raw (2 large eggs) Eggs
• 0.3 g Salt (a pinch)
• 0.3 g Black pepper (⅛ tsp)
• 35 g Whole-wheat bread (1.2 oz)

You'll need: Large non-stick frying pan, Small saucepan, Toaster, Tongs, Spatula, Knife.

Method

1. Fry the sausage and bacon

   Put the sausage in the cold frying pan and turn the heat to medium. Cook for 10–12 minutes, turning every few minutes, until browned all over and 74°C (165°F) in the middle. Add the bacon and ham for the last 4 minutes, turning once, until the bacon is crisp at the edges. Move everything to one side of the pan.

   Starting the sausage in a cold pan lets it cook through before the skin burns.

2. Cook the mushrooms and tomato

   Halve the mushrooms and the tomato. Add half the oil to the empty side of the pan and lay in the mushrooms and the tomato cut side down. Season with the salt and pepper and cook for 4–5 minutes, turning the mushrooms once, until both are golden.

   Don't stir the mushrooms for the first 2 minutes. They need to sit still to brown.

3. Warm the beans

   Warm the baked beans in the small saucepan over low heat, stirring now and then, until they bubble.

   Keep the heat low. Beans catch on the bottom of the pan easily.

4. Fry the eggs and toast

   Move everything else to a warm plate. Add the rest of the oil to the pan, turn the heat to medium-low and crack in the eggs. Cook for 3–4 minutes, then flip them for 30 seconds, until the whites and yolks are fully set. Toast the bread while they cook.

   Crack each egg into a cup first. It's easier to slide in and you'll catch any shell.

5. Plate up

   Arrange everything on a warm plate and eat straight away.

   Warm the plate in a low oven or with hot water first. A fry-up goes cold fast.

Swaps

• Chicken sausage → Vegetarian sausageA vegetarian breakfast if you also drop the bacon and ham.
• Bacon → Turkey baconLeaner, with a little more protein.