HFG breakfast fry-up

• Dansk bacon: Has only 3% fat and half the kilojoules. Needs careful cooking – don’t over-cook or it’ll be leathery. But the taste is just as good.
• 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 (apparently this is how they do it in some restaurants).
• Oven-baked cubed potatoes: Cut a potato into 1cm cubes and bake with a light spray of oil in a hot oven until nice and crispy. Just as quick as hashbrowns and much healthier – only 0.1g of fat.
• Oven-roasted tomatoes: Add these to the dish when you cook the potatoes and they’ll be collapsing and sweet by the time they come out.
• Total energy per serve: 1515kJ (17% of daily energy)
• Total fat per serve: 16.1g (4g saturated fat)

Traditional fry-up

• Streaky bacon: Can be up to 1/4 fat.
• Fried eggs: Use butter or oil and you'll add still more fat.
• Hash browns: 530kJ and 5.7g of fat per serving. But wait – on checking the pack we discovered a serving is only one hash brown!
• Fried tomatoes: Cooking in fat adds to the kilojoule and fat count.
• Total energy per serve: 2375kJ (26% of daily energy)
• Total fat per serve: 47g (22g saturated fat)