Frittatas, quiches
1 ratingsRate
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.
Serves: 4
Time to make: 40 mins
Total cost: $15.28 / $3.82 per serve
(at time of publication)
Ingredients
Units: Metric | Imperial (US)
- 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 ciderhard ciderX 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.
Author: Sam Campbell
First published: Apr 2017
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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