Tortilla Española

Tortilla Española, also known as Spanish omelette, is a hearty and nutritious dish made with eggs, potatoes, and onions, perfect for a healthy American lunch. This version is lightened up with the addition of fresh vegetables, making it not only delicious but also a wholesome meal option.

Ingredients

• large eggs - 4
• medium potatoes, peeled and thinly sliced - 200 grams
• small onion, finely chopped - 1
• red bell pepper, diced - 50 grams
• zucchini, diced - 100 grams
• olive oil - 2 tablespoons
• salt - 1/2 teaspoon
• black pepper - 1/4 teaspoon
• fresh parsley, chopped - 1 tablespoon

Steps

1. Heat 1 tablespoon of olive oil in a non-stick skillet over medium heat.
2. Add the sliced potatoes and onions, season with salt, and sauté until the potatoes are tender and lightly golden, about 10-12 minutes.
3. In a separate bowl, whisk the eggs with black pepper, then stir in the diced red bell pepper and zucchini.
4. Once the potatoes and onions are cooked, drain any excess oil and add them to the egg mixture, mixing well.
5. Wipe the skillet clean and add the remaining tablespoon of olive oil, heating it over medium-low heat.
6. Pour the egg and vegetable mixture into the skillet, spreading it evenly.
7. Cook for about 5-7 minutes, or until the bottom is set and lightly browned.
8. Carefully flip the tortilla using a large plate, cooking the other side for another 5-7 minutes until fully set.
9. Slide the tortilla onto a serving plate, sprinkle with fresh parsley, and let it cool slightly before slicing.

Nutrition

• Calories: 320
• Protein: 14 g
• Carbs: 25 g
• Fiber: 3 g
• Sugar: 2 g
• Sodium: 300 mg
• Cholesterol: 370 mg
• Total Fat: 20 g
• Saturated Fat: 3 g
• Unsaturated Fat: 15 g
• Water: 0.2 L

Health Benefits

• Rich in protein, helping to build and repair tissues.
• Contains vitamins and minerals from fresh vegetables, promoting overall health.

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