Green Spanish omelette
Empty your vegetable drawer into a pan, then add eggs for a tasty, single-serve higher-veg take on Spanish omelette that's high in protein and gluten free.
Serves: 1
Time to make: 20 mins
Hands-on time: 10 mins
Ingredients
- 1 small potato, peeled and diced
- 1 teaspoon olive oil
- 2 spring onions, finely chopped (see tips)
- ½ red or yellow capsicum, diced (see tips)
- ½ teaspoon dried oregano
- 80g frozen peas
- 2 eggs, plus 1 egg white
- 50g baby spinach
- 1 tablespoon grated parmesan
- 1 teaspoon balsamic vinegar, to serve
Instructions
1 Put the potato in a microwave-safe bowl, cover, then heat on high for 3 min (or steam until tender). Heat the oil in an 18–20cm non-stick frying pan that has a lid, then add the potato along with the spring onions, capsicum and oregano and fry for 3–4 min, stirring occasionally. Add the peas and cook for 1 min.
2 Beat the eggs and egg white in a small bowl, then season with black pepper. Pour the whisked eggs over the vegetables, tilting the pan from side to side so the egg covers the veg and the base of the pan.
3 Cover the frying pan with the lid and cook for 5 min over a low heat or until the omelette is set.
4 Turn the omelette out onto a dinner plate, scatter with the spinach and cheese, then drizzle with the balsamic vinegar. Serve straight away.
HFG tip
If you don’t have spring onions, leeks or red onion finely chopped will do.
If you don’t have capsicum, diced carrot will work.
Nutrition Info (per serve)
-
Calories 462cal
-
Kilojoules 1933kJ
-
Protein 30g
-
Total fat 18g
-
–Saturated fat 5.2g
-
Carbohydrates 40g
-
–Sugars 10g
-
Dietary fibre 11g
-
Sodium 400mg
-
Calcium 304mg
-
Iron 6.2mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
Photographer: HFG staff
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
This site complies with the HONcode standard for trustworthy health information
