Kitchen RO

Eggs with sausage and fried cabbage

Breakfast, every morning, in eight minutes. It doesn't change and it doesn't need to.

8 min total 8 min hands-on 1.51 in totalbreakfastquickhob
Portions
Quantities and the shopping list are recalculated
1

One portion

682
kcal
23
protein g
63
fat g
4
carbs g
Sodium609 mg / 667
Potassium395 mg / 1,567
Phosphorus345 mg / 400
Fibre2 g / 7

Against one meal out of three, at your daily targets. For fibre a full bar is the good thing; for the rest it's the opposite.

Ingredients

Basics
  • 2 pcs Eggs
  • 55 g Sausages · sodium
  • 80 g Cabbage
Fat and seasoning
  • 48 g Butter
  • 0.5 g Black pepper

How it's made

4 steps

Big screen, one step at a time, with timers. The screen stays awake.

  1. Cut the sausage into rounds a centimetre thick and shred the cabbage finely.
  2. Pan on medium heat, half the butter. Sausage and cabbage, 4 minutes, turned once. The fat from the sausage runs out and fries the cabbage.
    4 min
    Cabbage wants more heat than you think. On low heat it softens and weeps; on high heat it takes on browned edges in four minutes.
  3. Push everything to one side, add the rest of the butter and crack the eggs into the gap. Low heat, 3 minutes, until the white is set and the yolk still wobbles.
    3 min
  4. Pepper over the top. No salt — the sausage has more than enough.

This routine was already right before the plan existed. It’s cheap, it’s fast, it has the fat that starts the day properly, and it demands no decisions at seven in the morning.

Cabbage took the potatoes’ place. Same job — something to fry in the fat running out of the sausage, something to fill the pan — at a fifth of the carbohydrate and ten cents a portion. The missing calories came from butter, which you don’t see on the plate.

If it starts to bore you, eighty grams of mushrooms do exactly the same job and are better with eggs. They cost four times as much, though, so save them for the weekend.

The one thing worth checking: the sausage label. Sausages are the only processed food in the whole week, and two things hide in there that matter:

  • Sodium. Fifty-five grams of sausage bring about 440 mg of sodium — a quarter of your day, from the smallest thing on the plate. That’s why no salt goes over the eggs.
  • Added phosphates (E338–E452 on the label). Phosphorus from meat is about half absorbed; the kind from additives is absorbed almost completely. Look for “>85% pork” on the label and none of those E numbers.

The very cheapest sausages also contain rusk or flour as filler. Those don’t belong in the plan.

No salt over the eggs. Seriously. Taste first. The sausage seasons the whole pan, including the eggs and the cabbage next to it.

Photo: Mmm... fried egg, sliced sausage, and hash browns on a grilled bun by jeffreyw, licence BY 2.0.