Paleo Staples: The Fry Up


Fry Up for Two

This is my version of what Brits often call a fry up. It’s more like a roast-up, or a broil-up, but whatever. It’s comprised of some kind of meat, a lot of veggies, and eggs. I’ll break it up by procedure rather than ingredients.

I use a gf sausage or bacon; something that sheds some fat that I can use for the rest of the cooking. Usually it’s sausage. I slice it up, fry it (a drizzle of oil to get it started if necessary), and remove with a slotted spoon and reserve. I’ve found that cooking any kind of flavoring meat too long leeches all the flavor into your food, leaving you with leathery or rubbery tasteless bits.

I use what I’ve got, and a break it up by the amount of cooking time and the kind of pan I’m using. I have some lovely thin copper pans that are great for a quick searing, but not appropriate for cooking root veggies. Choose your pan according to the cooking time for your veggies.

So say I’ve got some small, cubed butternut squash or sweet potatoes, some shredded Brussels sprouts, some kale, and some frozen corn. I’ll use a cast iron pan, and throw the root veggies in first and cook until they’re a bit browned and starting to soften. I’ll then add the next most firmest veggie (sprouts), and the leafiest stuff (kale) and the corn last. Then I’ll mix back in the meat. Everything should be close to cooked to your desired level, but not quite because..

Turn on your broiler and make sure you have a rack in the top half of the oven. Make a well in your pan and break an egg into it. Repeat if you are making multiple servings. Throw it under the broiler until the egg is cooked how you like it. My oven cooks unevenly, which ends up being a good thing because my husband likes his eggs over hard while I prefer over-medium. Grab a potholder and pull the pan out and put it back on the stove (no heat).

Scoop your serving onto a plate or into a bowl, and dress as you like. I like siracha, gochujang, wasabi mayo, you name it! Pesto or chimicurri could also be fantastic. Sesame seeds, green onions, try it all!

This is my go-to for lunch and sometimes dinner. I can use up a ton of my CSA with little effort.  I get enough protein and a ton of veggies with minimal carbs and maximum deliciousness!



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