Full Breakfast

A full breakfast, with all the favourites, yet lower in fat and calories; a good plate of food that can used as a main midweek meal, not just as a weekend treat!

Serves 4 | 6 ProPoints/400 Calories per portion (approx)

Note: ProPoints/Calorie value may vary depending on brand.

 

Ingredients

8 sausages (Weight Watchers, any flavours)
8 bacon medallions
8 egg whites (medium size eggs)
Milk (skimmed, splash)
Mushrooms (any variety, halved if necessary)
Tomatoes (fresh or can)
4 pieces bread (calorie controlled, any brand) 
Salt and pepper
Worcestershire Sauce (splash)
30g spread (low or fat free)

Method

Note: Below, we describe the the best cooking processes we have found for individual items instead of providing a full recipe. You will need to time each item according to your cooking equipment.

Sausages:
The Weight Watchers sausages we use are best cooked under the grill on full power, for a couple of minutes per 'rotation'.  Be careful, because they will start to burn if left too long.  We generally start cooking the breakfast by grilling the sausages first and keeping them warm at the bottom of the grill after switching off.

Bacon Medallions:
The bacon medallions could be 'dry fried' in a pan, but we have found they burn a little too easily.  We tend to cook ours on a baking tray in a 180 Celsius oven, turning after a few minutes.

Mushrooms:
Using whole, halved or sliced mushrooms (depending on type and size), we gently fry in a frying pan with a couple of squirts of 1Cal spray oil.  After adding a pinch of salt and pepper, add a dash of Worcestershire Sauce to stop them burning, help the mushrooms brown and add a bit of 'zing'!  Use water, if you don't have or don't want to use Worcestershire Sauce.

Scrambled Egg:
Add 8 egg whites and milk to a microwavable jug/dish, add a pinch of salt and pepper and whisk vigorously until light and frothy.  Keep microwaving for 30 seconds at a time, whisking the egg to break up any large chunks that have formed after each 30 seconds.  Keep repeating until there is no liquid left in the jug/dish.  Do not cook longer than necessary or leave the eggs to cook in the microwave for a longer length of time, because the egg white will overcook, shrink and become tough.

Tomatoes:
If using a can of tomatoes, add to a microwavable jug/dish with a pinch of salt and pepper and a small dash of Worcestershire Sauce (optional) and heat in the microwave for 2 minutes, while you are serving the other items. Stir before serving the tomatoes.  If using fresh tomatoes, halve and grill and keep warm with the sausages.

Toast:
Toast the calorie controlled bread in a toaster on a low setting, to reduce the chance of drying it out too much and/or burning it.  Use 30g of fat free/low fat spread, spread thinly.

Serving:
If the breakfast is cooked as per the list of ingredients for 4 people, each serving will consist of:
2 sausages
2 bacon medallions
quarter of the total scrambled eggs
quarter of the total mushrooms
quarter of the can tomatoes
1 piece of toast, cut into triangles

Notes/Ideas

It is possible to cook the egg whites as 1 plain omelette and portion appropriately, if you fancy more 'solid' fried type eggs instead of scrambled.  See our omelette recipe, but leave out the toppings!

We recommend the Weight Watchers Cumberland Sausages because they have more flavour than the plain pork sausages.  Also, we use the WW sausages because they are, generally, lower in fat than other 'low fat' sausages.  Beware if you are counting points: although the WW sausage pack says 1ProPoint per sausage on the front, if you have 2 sausages the calculation works out as 3 ProProints.  Our total calculation at the top of the page takes this into account per portion.

Instead of tomatoes, why not serve some of our homemade barbeque beans, leaving out the vinegar and smoked paprika if you want plain beans in tomato sauce.  They are low in fat and high in fibre!

Why not have some fruit juice with your breakfast?