Gammon and eggs with grilled pineapple, peas and wedges

What changes—and what stays

From often 700–900 kcal with fatty gammon, two fried eggs and chips to 510 calories

Trim four 150 g gammon steaks, serve one egg each and bake 800 g potato wedges in 16 g oil. Grill marks, mustard, black pepper and caramelised pineapple balance the salty cured meat, while a soft egg adds richness.

Ingredients for 4

Measure first; timing is part of how this recipe uses less fat.

• 4 x 150 glean gammon steaks
• 4eggs
• 800 gpotatoes in wedges
• 500 gpeas
• 320 gpineapple rings in juice
• 16 grapeseed oil
• 15 gEnglish mustard
• 2 gblack pepper

Method

Each step includes heat, a visible cue, and a recovery.

1

Step 1 · follow the visible cue

Soak trim and dry gammon

Soak steaks in cold water for twenty minutes, drain, remove the fat rim and dry before brushing with mustard.

Look for: The surface is dry, no white fat border remains and the mustard forms only a thin coating.

2

Step 2 · follow the visible cue

Bake wedges with space

Toss potato wedges with measured oil and pepper and roast in one layer, turning after the first sides brown.

Look for: Each wedge is golden on two faces and tender inside, without oil collecting on the tray.

3

Step 3 · follow the visible cue

Grill gammon and pineapple

Grill gammon and drained pineapple, turning once, until the meat reaches 70°C and both have caramelised marks.

Look for: Gammon is moist with dark grill lines and pineapple edges are golden rather than wet.

4

Step 4 · follow the visible cue

Cook one egg and build each plate

Cook eggs in a non-stick pan with a splash of water, then serve one with each gammon steak, wedges, pineapple and peas.

Look for: Whites are set, yolks soft and half the visible plate is fruit, peas and potato rather than meat.

Calories at the same serving size

The estimate uses the listed ingredients divided into 4 servings. Brand labels, trimming, and the amount left in the pan can change the result.

Frequently asked questions