Spanish Tortilla

Spanish Tortilla

This dish, which is like a potato omelette, is popular in Spain and is usually served at dinner, however we think at less than 280 calories would also make a great lunch.

CAL P/SERVE
277
kJ P/SERVE
1160
FAT P/SERVE
7.0g
CARBS P/SERVE
33.7g
PROTEIN P/SERVE
16.0g
SUGAR P/SERVE
5.2g
SODIUM P/SERVE
150g
FAT
%
2.3%
ENERGY RDI%
13.3%

There are many versions of a Spanish Tortilla recipe, but unfortunately many involve loads of oil.

We have lightened this recipe up by using only a touch of olive oil and feel it is just as tasty as oil laden versions we've tried.

This dish can also be served cold and makes a great picnic lunch, or sliced into small portions and served as tapas.

Ingredients

  • 1 med onion, finely diced
  • 3 large potatoes, skin on – use a light skinned potato
  • 5 eggs
  • 2 cloves garlic
  • ½ lemon zest
  • 6 capsicum strips from jar
  • 1 tsp. capers, chopped
  • S & P for seasoning
  • 2 tbsp. olive oil
  • Olive oil cooking spray
  • Sprinkle of parsley

Method

  1. Pierce potatoes with a skewer 4 times each.  Microwave for 10 mins or until just starting to cook, test with skewer.  You only want to pre-cook the potatoes.  Take out and set aside to cool down. 
  2. Slice potatoes thinly.
  3. Beat eggs.
  4. You will need an oven proof frypan.  Pour the 2 tbsp. olive oil and place half the potatoes neatly flat in the pan.  We used a med pan.  Spread the onion capers, parsley, capsicum, lemon and anchovy mix over the potatoes. Season with S & P as desired.
  5. Now layout the next layer of potatoes on top.  Pour over egg mix. 
  6. On low heat cook on stove for 15 – 20 mins, covered with either lid or foil.  Now preheat oven to 180C.
  7. Place a plate on top of pan and flip the tortilla then slide back into pan….so it cooks evenly.
  8. Place in oven for 10-15 mins more or until egg has set, uncovered.
  9. Turn out on plate, cut into wedges and serve with your favourite salad.

Nutrition Table

Servings: 4 Serving size:298g
Average Serve Average 100g
Energy 1160 kJ 389 kJ
  277 Cal 93 Cal
Protein 16.0 g 5.4 g
Fat, total 7.0 g 2.4 g
- Saturated 2.4 g 0.8 g
Carbohydrate 33.7 g 11.3 g
- Sugars 5.2 g 1.8 g
Sodium 150 mg 51 mg

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