Healthier English breakfast

4 servings Prep: 15 mins, Cooking: 15 mins
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Try this healthier version of a traditional morning fry-up – one you can enjoy without the guilt.

By Food24 July 20 2018
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Ingredients (12)

6-8 sausages — beef bangers
30 ml fresh chillies — 573
1 fresh chillies — chopped
1 garlic — cloves, chopped
2,5 ml turmeric
2,5 ml masala — roasted
1 ml cumin — ground
15 ml butter
4-8 eggs
2 tomatoes — diced
6-8 bread — sliced, toasted
fresh coriander
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Preheat the oven to
200°C. Grease 8
hollows of a muffin
tin well with non-stick
spray or a little olive oil.


Put a
rasher of bacon in each
hollow – make sure the
bacon lines the entire
inside of the hollow.

Sprinkle a little feta
and chives into each
hollow, then break
an egg into each.
Carefully pour 10ml
(2t) of water over
each egg.

Bake in the oven for
10 minutes or until the
eggs are done to your
liking. Allow to cool
slightly, then carefully
lift each egg cup from
the muffin tin and
transfer to a plate.


Heat the oil in a
deep pan and fry
the garlic and onion
until flavorful. Add
the tomato paste and
chopped tomatoes and
stir-fry for 5 minutes.

Add the chickpeas,
beans and parsley and
mix lightly. Season with
lemon juice, salt and
6 Serve the egg cups
on top of the braised

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