Tortilla Española

Tortilla Española

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

4 servings
Preparation 10 min
Cooking 35 min

390 calories per serving 


Ingredients

8 eggs size large    
3 potatoes, peeled and cut into 7 mm slices   600 g
2 onions, finely chopped   400 g
2 cloves garlic, minced    
1/2 dried chili peppers, minced   0.4 g
1 tbsp butter, unsalted   14 g
2 tbsp olive oil   30 mL
2 serving(s) Oven-Roasted Peppers (Recipe)    
1 pinch salt [optional]   0.1 g
  ground pepper to taste    

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. 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. 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. 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. 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

Nutrition Facts

per 1 serving (390g)

Amount

% DV*

* DV = Daily Value

Calories

390

Fat

19 g

29 %

Saturated 5 g
+ Trans 0.2 g

28 %

Cholesterol

390 mg

Sodium

140 mg

6 %

Carbohydrate

40 g

13 %

Fibre

5 g

19 %

Sugars

8 g

Protein

17 g

Vitamin A

60 %

Vitamin C

260 %

Calcium

8 %

Iron

15 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: servings
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: 1 serving

More info

Claims

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

More info


This recipe is in the following categories: Eggs | Potato | First courses/Appetizers | Main courses/Entrées | Diabetes-friendly | Halal | High Fibre | High Iron | High Vitamin D | Kosher | Low Calorie | Low Saturated Fat | Low Sodium | Vegetarian | Brunch | Spanish/Portuguese


Oven-Roasted Peppers

Oven-Roasted Peppers

Peppers may be either roasted or grilled, the choice being a matter of personal preference : roasting is longer, but yields peppers that are more fully cooked hence easier to digest and to purée than if they are grilled. Grilling is quicker and yields firmer peppers.

2 servings
Preparation 5 min
Cooking 30 min

Standing 45 min

70 calories per serving 


Ingredients

2 yellow or red sweet peppers   400 g
2 tsp extra virgin olive oil   10 mL
1 pinch salt [optional]   0.1 g
  ground pepper to taste    

Before you start

Only red and yellow peppers are used in this recipe. They are harvested from the same plant as the green ones but are plumper and sweeter after changing colour since they are picked when fully ripe.

Method

  1. Preheat the oven to 215°C/425°F.
  2. Clean the peppers with a wet towel, pat dry, and place into an ovensafe dish or a roasting pan. Cook in the middle of the oven about 30 min, or until peppers are soft and browned in spots. Turn them a couple times during cooking.
  3. Remove from oven, cover or wrap in a paper bag, and let cool down about 15-20 min (the moisture kept in the bag or under the cover will help the peeling). Remove the stem. Peel and cut each pepper lengthwise into 3-4 strips and remove seeds. Drain in a colander for about 30 min.
  4. Add salt and pepper to taste only when ready to use. Drizzle with extra virgin olive oil. Serve.

Nutrition Facts Table

Nutrition Facts

per 1 serving (160g)

Amount

% DV*

* DV = Daily Value

Calories

70

Fat

3.5 g

5 %

Saturated 0.5 g
+ Trans 0 g

2 %

Cholesterol

0 mg

Sodium

4 mg

0 %

Carbohydrate

11 g

4 %

Fibre

2 g

9 %

Sugars

7 g

Protein

1 g

Vitamin A

90 %

Vitamin C

450 %

Calcium

2 %

Iron

6 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: servings
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: 0 serving

More info

Claims

Free :
Added Sugar, Cholesterol, Sodium, Trans Fat
Low :
Saturated Fat
Source of :
Copper, Fibre, Folacin, Iron, Magnesium, Manganese, Potassium, Vitamin B1, Vitamin K
Good source of :
Vitamin B6
Excellent source of :
Vitamin A, Vitamin C, Vitamin E
Diet-related health claims :
Artery-healthy, Heart-healthy

More info


This recipe is in the following categories: Vegetables | Side dishes | Artery-healthy | Diabetes-friendly | Halal | Heart-healthy | Kosher | Low Cholesterol | Low Saturated Fat | Low Sodium | Vegan | Vegetarian | Bake

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