Tortilla with tomato salsa and chive dip
Fresh tomato salsa and our healthier chive dip are just the right accompaniment to this vegetarian tortilla recipe.
Reviewed by our expert panel Serves: 4
Time to make: 40 mins
Total cost: $15.28 / $3.82 per serve
(at time of publication)
Ingredients
- 1 tablespoon olive oil
- ½ onion, sliced
- 2 tablespoons minced garlic
- 2 cups cooked potato (mashed or diced small and roasted)
- 1 cup frozen peas, defrosted
- 2 carrots, grated
- 2 handfuls chopped spinach or silver beet
- 12 eggs
- 1 cup skim milk
- ½ teaspoon salt
- ¼ cup chopped fresh parsley
- ¼ cup grated parmesan
- Salsa
- 4 large tomatoes, diced
- 1 red capsicum, deseeded, diced
- ¼ red onion, finely sliced
- 1 lemon or 1 lime, juiced and zested (or 2 tablespoons cider vinegar)
- Chive dip
- 1 tablespoon chopped fresh chives
- ¼ cup light sour cream
Instructions
- Preheat oven to 180°C. Heat oil in a cast-iron or ovenproof pan over a medium heat on stove top. Gently cook onion and garlic until soft but not browned. Add potato and peas and cook, stirring, until heated through. Add carrot and spinach.
- In a bowl, whisk eggs and milk together with salt, parsley and parmesan. Pour over the potato pea mix and shake pan to mix well. Place pan in oven and bake for 20-30 minutes.
- Meanwhile, in a small bowl mix all salsa ingredients together. In another small bowl mix chives into sour cream. Serve tortilla with salsa and chive dip.
Variations
Make it gluten free: Check cider vinegar (if using) and sour cream are gluten free.
HFG tip
If you don’t have an ovenproof pan, cook tortilla, covered with a lid, over a low heat until almost set. Flip to finish.
Nutrition Info (per serve)
-
Calories 445cal
-
Kilojoules 1860kJ
-
Protein 32g
-
Total fat 20g
-
–Saturated fat 6g
-
Carbohydrates 30g
-
–Sugars 17g
-
Dietary fibre 8g
-
Sodium 460mg
-
Calcium 310mg
-
Iron 5mg
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.
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.
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