Spanish Tortilla - 10g Carbs, 2g Fiber
From: Eating Well - March/April 2007
Don't confuse this with the flour or corn tortillas you use to make
wraps. A Spanish tortilla is a potato-and-egg omelet found on numerous
menus throughout Spain. Traditionally these are cooked in heaps of
olive oil. Our version uses less oil, so it's lower in calories, and
if you use precooked diced potatoes, it's faster too.
Nutrition Profile - -
Diabetes appropriate | Low calorie | Low carbohydrate | Low sodium
| Healthy weight
Servings: 6
Active Time: 40 minutes
Total Time: 40 minutes
3 tsp extra-virgin olive oil, divided
1 small onion, thinly sliced
1 cup precooked diced red potatoes, (see Tip)
1 Tbsp chopped fresh thyme
1/2 tsp smoked paprika
6 large eggs
4 large egg whites
1/2 cup shredded Manchego, or Jack cheese
3 cups baby spinach, roughly chopped
1/2 tsp salt
1/2 tsp freshly ground pepper
1. Heat 2 teaspoons oil in a medium nonstick skillet over medium heat.
Add onion and cook, stirring, until translucent, 3 to 4 minutes. Add
potatoes, thyme and paprika and cook for 2 minutes more.
2. Lightly whisk eggs and egg whites in a large bowl. Gently stir the
potato mixture into the eggs along with cheese, spinach, salt and pepper
until combined. Wipe the pan clean; add the remaining 1 teaspoon oil and
heat over medium heat. Pour in the egg mixture, cover and cook until the
edges are set and the bottom is browned, 4 to 5 minutes (it will still
be moist in the center).
3. To flip the tortilla, run a spatula gently around the edges to loosen
them. Invert a large plate over the pan and turn out the tortilla onto
it. Slide the tortilla back into the pan and continue cooking until
completely set in the middle, 3 to 6 minutes. Serve warm or cold.
Tips & Notes
* Make Ahead Tip: Store airtight in the refrigerator for up to 1 day.
* Tip: Look for precooked diced potatoes in the refrigerated section
of most supermarket produce departments.
Servings: 6
Nutrition per Serving:
178 Calories, 9g Fat, 3g Sat, 4g Mono, 217 mg Cholesterol, 12g Protein,
10g Carbs, 2g Fiber, 433mg Sodium, 210mg Potassium
Nutrition Bonus:
Vitamin A (35% daily value), Selenium (29% dv), Vitamin C (15% dv)
1 Carbohydrate Serving
Exchanges: 1/2 starch, 1 vegetable, 1 1/2 medium-fat meat
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