Green Spanish omelette

Photographer: HFG staff

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

More weights & measures

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

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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 462 cal

Kilojoules 1933 kJ

Protein 30 g

Total fat 18 g

Saturated fat 5.2 g

Carbohydrates 40 g

Sugar 10 g

Dietary fibre 11 g

Sodium 400 mg

Calcium 304 mg

Iron 6.2 mg

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.