With the release of What The Fat? Sports Performance: Leaner, Fitter, Faster on Low Carb Healthy Fat, we bring you a #WhatTheFatFriday recipe this week directly from one of our profiled athletes – left-arm fast bowler and NZ Cricketer Mitchell McClenaghan –  a delicious LCHF breakfast!


A word from Chef Craig: Mitchell McClenaghan is obviously handy in the kitchen, because this recipe is so fun to cook and also delicious to eat. The perfect way to kick-start a busy weekend on LCHF.

A word from The Whole Food Dietitian, Caryn Zinn: A hearty and versatile meal for not only an athlete but for anyone and everyone, and suitable for breakfast, lunch or dinner. A beautiful mix of strong flavours with the key protein sources of meat, egg and bacon supplying a good dose of natural fats. Topped off with the avocado, this meal will sure keep you satiated and smiling for a while.

A word from The Fat Professor, Grant Schofield: There’s not much more to say than that this is a breakfast of champions – IPL 2015 winner to be exact. This LCHF meal is a great start to the day and the perfect fuel to keep you going.

Mitch Mclenaghan’s

LCHF Superman Breakfast

Mince and Poached Eggs, Kumara Rosti, Avocado and Bacon

Prep time: 15 minutes
Cooking time: 1 hour 20 minutes
Carb count: 7.5g
Serves: 4

Ingredients

For the mince:

  • 1 Onion, peeled
  • 1 Carrot, peeled
  • 1 tbsp (15ml) Olive oil
  • 500g Mince (beef was used in this, but you can use whichever meat you prefer)
  • 1 cup (250ml) Water
  • Salt and pepper to taste

For the rosti:

  • 1 Kumara
  • ⅕ cup (50g) Butter
  • Salt and pepper to taste
  • 8 Bacon rashers
  • 4 Eggs
  • 2 cups (500ml) Water
  • 2 tbsp (30ml) Vinegar
  • 1-2 Avocadoes

Method

Dice the onion and carrots and add them to a medium-sized pot. Add a little oil to the pot and cook the vegetables over a medium heat until they soften. Add to this the mince and top the pot up with water. You can add tomatoes and garlic to the mince at this stage or leave it plain. Season the liquid to taste and simmer the mince for at least an hour making sure the bottom is not scorching.

Make the kumara rosti by peeling and grating a kumara into a bowl. Melt the butter in a pot (you can add hard herbs like rosemary or thyme to this as well as garlic) and pour it over the grated kumara, season well then shape it onto a baking tray about 4cm wide and 1cm deep. Bake the rosti for 15 – 18 minutes until cooked and beginning to get crispy round the edges. In a frying pan, slowly fry your bacon.

Start your poached eggs. Add the vinegar to a pot of boiling water and reduce the heat until the water no longer boils. Create a current in the pot by moving the whisk around the inside a couple of times – this helps shape the egg and prevents it from sinking and flattening on the bottom. Crack the egg into the water and stir the water a couple more times with the slotted spoon to help the current regain a bit of speed; this allows the next egg to get the same nice shape as the first. Try to add the remainder of the eggs you require in less than 30 seconds to prevent overcooking the first egg. Start the timer and after 2 minutes, check if they are ready – they should feel soft, but the outside should be firm enough to be lifted out of the water without breaking.

Finish the dish by peeling the avocado and serving slices of it beside the rosti, top the rosti with the mince and the bacon. Carefully place your perfectly poached egg on top.

Join the discussion One Comment

  • George says:

    I do a similar thing but make it up as a meatloaf as well by using approximately equal quantities of beef mince chorizo sausages and pork sausages. The chorizo and pork sausages normally come in 400 to 450gm packs so in affect you use between 1.2 & 1.5 kgs of meat
    Take a medium to large onion ,6-8 large button mushrooms and 1 heaped teaspoon of crushed garlic
    In a medium pan with a splash of oil sweat off Finley diced onion and garlic put in seperate bowl to cool
    In same pan with another splash of oil sweat off finely diced mushrooms and put them into bowl with cooling onions and garlic so they can all cool off together
    Whilst onion,garlic and mushrooms cool split chorizo and pork sausages and combine with beef mince
    Mix cool onion,garlic and mushroom mix with meat till well combined.
    In a seperate baking tray line it with baking paper and lay out 400-500gms of streaky bacon overlapping them slightly. Then put meat mixture in the middle forming a sausage. Leaving a small space at each end for folding
    Now wrap the bacon over the sausage shape bringing each end over ensuring you cover each end
    Now turn it over so that the bacon seam is on the bottom and put into the oven ,set at 180 fan bake, for about 40 minutes
    The similarity is here because you can’t use all the mix for the meat loaf so I fry it off in batches using butter and either have someit with a poached egg or put in some tasty cheese at the end of the frying so that it melts with the residue heat
    You can store any left over fryed meat mix and refry it the next time.
    I use butter to fry and refry because it gives it a nice nutty taste
    Another tip is if you have left over meat loaf reheat it by putting it in baking paper and heat through a George Foreman or any toasted sandwich machine. It saves a lot on clean up

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