Tortilla Española

26 Reviews
84% would make this recipe again

Spanish omelette (with potatoes, peppers, and onions).

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Ingredients

??? eggs size large ???
??? potatoes, peeled and cut into 7 mm slices ???
??? onions, finely chopped ???
??? garlic, minced ???
??? dried chili peppers, minced ???
??? butter, unsalted ???
??? olive oil ???
??? Oven-Roasted Peppers ???
??? salt [optional] ???
??? ground pepper to taste [optional] ???

Before you start

The peppers must be roasted in advance.

Method

     
  1. Prepare the vegetables. Mince the garlic and finely chop the onion. Peel the potatoes and cut them into slices about 7 mm thick. Chop the oven-roasted peppers.  
    2.  
  2. Heat the butter and half of the oil in a non-stick skillet. Add the garlic and onion. Cook on medium heat 4-5 min, until the garlic is translucent and not burned. Add the potatoes and roasted peppers, then season with salt and pepper. Cook over low heat 15-20 min, stirring from time to time until they are soft and lightly coloured.  
    3.  
  3. In a bowl, whisk the eggs. Add the minced chili pepper, then season with salt and pepper. Add the cooked vegetables then mix well.  
    4.  
  4. Heat the rest of the oil in another non-stick skillet over high heat. Add the mixture, distributing it evenly over the pan. Gently lift the edges with a spatula and push them towards the centre. After 3-5 min, the bottom will be cooked to a nice crust. Lower the heat and continue to cook until the edges get darker (10-15 min). Gently shake the pan occasionally to keep the omelette from sticking.  
    5.  
  5. Before turning the omelette, gently lift the edges with a spatula and cover the skillet with a large plate or flat lid. Leave the plate on the skillet 2 min, in order to trap some humidity underneath. This will help the flipping. Quickly turn the covered skillet upside-down so that the omelette ends up on the plate. Add a little more oil to the skillet. Gently slide the omelette back in and cook over medium heat 3-4 min. Slide onto a plate and serve.

Nutrition Facts Table

per 1 serving (310 g)

Amount

% Daily Value

Calories

390

Fat

19 g

29 %

Saturated 5.4 g
+ Trans 0.2 g

28 %

Cholesterol

390 mg

Sodium

160 mg

7 %

Carbohydrate

40 g

13 %

Fibre

5 g

19 %

Sugars

8 g

Net Carbs

35 g

Protein

17 g

Vitamin A

62 %

Vitamin C

261 %

Calcium

8 %

Iron

16 %
More info

Claims

This recipe is :
Excellent source of  :
Folacin, Niacin, Pantothenic Acid, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin C, Vitamin D, Vitamin E
Good source of  :
Copper, Fibre, Iron, Magnesium, Manganese, Vitamin B1, Zinc
Source of  :
Calcium, Vitamin K
Low  :
Calories, Saturated Fat, Sodium
Free  :
Added Sugar, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1 ½
Vegetables 2 ½
Meat and Alternatives 1 ½
Fats 1 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

26 Reviews (25 with rating only) 84% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

Top Reviews

View All Reviews
april 05, 2009 | I would make this recipe again

This was really tasty and made a good brunch dish. I think it might have even tasted better on day 2.

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