Calories: 794 kcal
Macros: 51g Protein, 37g Carb & 51g Fat
How can something so so simple, taste sooooooo good?! This brings back childhood memories, as it’s an English take on a quick and easy Cypriot classic – Cypriot Patates me Avga. At home, the potatoes would be more chip-like, and the sausage would be Loukanika, which is a rich spicy sausage. In my opinion, we’ve upped the stakes here. Pan fried potato cubes cooked in butter, with British outdoor bred pork sausages and a few eggs folded in to finish. Add a little coriander, chives and salt, and you are done. For me, it ticks all the boxes for a post workout lunch, and TBH, even dinner. It’s so good – you need to try this wonderfully easy and mouthwatering dish 😋
This is a single portion, but you could easily make it bigger to match your appetite, as well as make enough for 2-3 portions in one frying pan. Simply double the ingredients for two people. Enjoy!
Cooking Time: 20 mins
- Outdoor Bred Pork Sausages – 2x
- Potatoes – 170g
- Large Free Range Eggs – 2x
- Grass Fed Butter – 8g
- Coriander Leaf – ½ x teaspoon
- Dried Chives – ½ x teaspoon
- Cherry Tomatoes – 2x
- Rock Salt – to flavour
- Eggs are great source of protein and should be a staple for most active people, with egg yolk providing a nice hit of good cholesterol that helps with hormone production and cell energy. They contain calcium, iron, magnesium, phosphorus, potassium, sodium, and zinc.
- Grass-Fed Butter is a great source of healthy-fats that promote optimal health and hormone production. Furthermore, Butter contains only trace amounts of lactose.
- Quality High-meat content Sausages are high in protein and essential vitamins, minerals, creatine and amino acid good for overall health. Lean pork, when trimmed of visible fat, is nutrient-dense and satisfying. Best to treat pork as a treat as there are more nutritious meats.
- White Potatoes are an excellent source for vitamins C and B6, a good source for fibre and manganese, and have more potassium than bananas. However, Because potatoes maintain one of the highest glycemic index values of any food, they cause blood sugar levels to rapidly rise which in turn cause our blood insulin concentrations to increase. Then of course you get the issues that arise when deep fried in unhealthy oils.
- Coriander is known all over the world for its medicinal properties. It is a great source of potassium, iron, vitamins A, K, and C, folic acid, magnesium, and calcium. Coriander Seeds have antiseptic properties, can help regulate blood sugar levels and have antioxidant properties and dietary fiber to support better digestion.
- Chives are a rich source of vitamin K, which assists the regulation of cells that help to prevent bone demineralization. It also helps with the production of a bone protein called osteocalcin, which is vital for maintaining bone mineral density. Chives contain the antioxidant quercetin, as well as other nutrients such as potassium, iron, calcium, vitamin A, vitamin C, folate, niacin, riboflavin and thiamin.
- Tomatoes are the major dietary source of the antioxidant lycopene, which has been linked to many health benefits, including reduced risk of heart disease and cancer. They are also a great source of vitamin C, potassium, folate and vitamin K. However, due to the lectins present in their seeds and skin, some inflammatory response and sensitivities can occur with digesting tomatoes. Cooking and High pressure cooking, as well as removing the seeds can eliminate the lectins and make them more digestible.
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