Breakfast Hash

Gluten-free | Sugar-free | Dairy-free | High protein | High Fibre 

Makes 5 serves for Monday- Friday Break-fast

Why it’s delicious

I wanted to create a breakfast dish that would hit all the spots taste and health-wise, and I ended up with this little beauty. This high protein, high fibre, easy-to-make breakfast hash is as versatile as it is delicious. 

With over 25 grams of protein per serve and 6 grams of fibre, this power-packed dish is perfect for breakfast or your break-fast and is also a great after-workout meal thanks to the quality protein that will help to fuel muscle growth and repair. 

Helpful hints + tips

Instead of beef mince (ground beef), you can use lamb, chicken, turkey, salmon, prawns (shrimp), firm tofu or tempeh, or extra vegetables. 

This recipe requires Bridget's Sticky Sauce, a healthy cooking sauce I use in many of my recipes. It's simple, healthy and packs a lot of flavour without adding unnecessary calories. If you need the recipe, you can get it here.

Ingredients

• ½ tsp apple cider vinegar
• 2-4 tbsp Bridget's Sticky Sauce
• ½  tbsp good quality fish sauce, optional but recommended
• 1 large red onion, diced small
• 1 heaped tbsp finely chopped garlic
• 1 heaped tbsp finely chopped ginger
• 350 g (12.3 oz) lean beef mince 
• 5 large handfuls of mixed diced vegetables like white cabbage, fennel, zucchini, mushrooms, broccoli, cauliflower (you choose!) 
• Mineral salt and freshly ground black pepper
• 2-3 tbsp freshly chopped parsley 
• 5 large eggs

Method

1. Place a half filled medium sized pot of water on medium temperature with the vinegar and allow to heat to a simmer while you prepare the hash. 
2. Using a large wok or frying pan, heat on medium to high with the 2 tablespoons of sticky sauce, fish sauce, red onion, ginger and garlic. Stir fry for 4-5 minutes or until the onion is golden and then add the beef. 
3. Continue to stir fry for a further couple of minutes or until the beef is cooked through. Taste for flavour and add more sticky sauce and salt and pepper if you deem necessary. 
4. Start adding the vegetables, choosing to add the firmest or hardest vegetables first, stirring frying for a minute before adding the softer or more delicate vegetables. Stirring constantly, cook for a couple of minutes till the vegetables are just done. 
5. Season with salt and pepper and portion out the hash into 5 sealable containers and sprinkle with fresh herbs.

To poach the eggs

1. Make sure the water in the pot is at a very gentle boil. I call this, champagne bubbles, so not a rapid boil but just a little movement of bubbles in the pot like what you would see in a glass of sparkling wine. 
2. Fill a mixing bowl with cold water and if you have any ice, add a few ice cubes to make the water very cold.
3. Break an egg into a small bowl and carefully lower the bowl and the egg into the water, allowing the egg to slip from the bowl into the water. Repeat with the remaining eggs.
4. Allow the eggs to cook for 3 minutes for soft poached and up to 6 minutes for hard poached. 
5. Using a slotted spoon, slide the cooked eggs into the waiting bowl of iced water. This will stop the eggs from continuing to cook and will help with the storage of the eggs. 
6. After 4-5 minutes in the iced water, drain the eggs well with a slotted spoon. Place one cooked cold egg on top of each portion of hash. Season with a little salt and pepper and when the hash is cool, place the sealed portions in the fridge to be reheated for your breakfast. 
7. To reheat either microwave for a couple of minutes with the lid on or Re-stir fry the vegetable in a pan or air fryer and pop the egg into boiling water for a minute to reheat.