Delicious and Healthy Spanish Omelette

-

The Spanish omelette, is a classic dish that’s as delicious as it is nutritious. Whether you’re on a weight loss journey or just looking for a balanced and hearty meal to start your day, this recipe fits the bill. Packed with protein and wholesome ingredients, it’s under 500 kcal and perfect for a filling breakfast or brunch.


Why You’ll Love This Recipe:

It's made with simple ingredients like potatoes, onions, and eggs, which are staples in many kitchens. The combination of these ingredients creates a satisfying dish that’s rich in protein and fibre, helping you stay full and energized throughout the morning. Plus, it’s a great way to enjoy a balanced meal that’s both nutritious and delicious!

Ingredients:

  • 4 medium egg whites (132g): Egg whites are a low-calorie, high-protein option that helps keep this dish light while boosting its protein content.
  • 2 whole medium eggs: Whole eggs add richness and flavour, providing healthy fats and additional protein.
  • 2 medium potatoes (200g): Potatoes are a great source of carbs and fiber, making the omelette more filling.
  • 1 small onion (100g): Onions add a subtle sweetness and depth of flavor.
  • 2 tsp olive oil (10g): Olive oil is a healthy fat that enhances the dish’s flavor and helps cook the vegetables.
  • Salt and Pepper to taste

Step-by-Step Instructions:

1. Prepare the Vegetables:

  • Peeling and Slicing: Start by peeling the potatoes. Once peeled, thinly slice the potatoes and the onion. The key to a great Spanish Omelette is uniform slices, which ensure even cooking.
  • Cooking the Vegetables: Heat a non-stick skillet over medium heat and add 2 teaspoons of olive oil. Once the oil is hot, add the sliced potatoes and onions. Cook them together, stirring occasionally to prevent sticking. The goal is to get the potatoes tender and the onions golden brown, which should take about 10-15 minutes. If the potatoes start to stick, you can add a small splash of water to help them cook without burning.

2. Prepare the Egg Mixture:

  • While the vegetables are cooking, crack the eggs and separate four egg whites into a mixing bowl, adding the two whole eggs to the whites. Whisk them together until fully combined. Adding a pinch of salt and pepper to the mixture enhances the flavor of the eggs. You can also whisk in a tablespoon of milk or water if you prefer a fluffier omelette.

3. Combine and Cook:

  • Once the potatoes and onions are cooked, reduce the heat to medium-low. Pour the egg mixture over the cooked vegetables in the skillet. Use a spatula to gently spread the mixture evenly across the pan, ensuring the eggs cover the potatoes and onions completely.
  • Cooking: Let the omelette cook undisturbed until the edges start to set, about 5-7 minutes. At this point, the bottom should be golden brown, and the top should be mostly set but still slightly runny.

4. Flip the Omelette:

  • The Flip Technique: To flip the omelette, place a large plate over the skillet. Carefully invert the skillet so that the omelette transfers onto the plate, then slide it back into the skillet to cook the other side. Cook for another 3-5 minutes until the omelette is fully cooked through, with both sides golden brown.
  • Serving: Once cooked, slide the omelette onto a serving plate. Let it cool for a minute or two before slicing it into wedges.

Nutrition Information (For the whole omelette):

  • Calories: 480 kcal
  • Protein: 30.6g
  • Carbohydrates: 45.9g
  • Fat: 19.3g

Tips for the Perfect Spanish Omelette:

Use a Well Seasoned Skillet: A good quality non-stick skillet is essential for preventing the omelette from sticking and making the flipping process easier. Making sure your pan is seasoned well before cooking is ideal.

Low and Slow: Cooking the omelette on medium-low heat ensures that the eggs cook evenly without burning the bottom.

Flipping Safely: If you’re worried about flipping the omelette, you can finish cooking it in the oven. Just place the skillet under the broiler for a few minutes until the top is set.


This Spanish Omelette is more than just a breakfast dish; it’s a nutritious and versatile meal that fits perfectly into a balanced diet. Whether you’re trying to lose weight or just want a hearty start to your day, this recipe is sure to become a favorite. Give it a try and enjoy the savoury, satisfying flavours!

Comments

Post a Comment

Thank you so much for taking your time to leave a comment here. Don't forget to tick mark 'Notify Me' below the comment box to be notified of follow up comments and replies. :)

Popular posts from this blog

The Perfect Diet Does Not Exist

-
Image
Cutting out your favourite foods is one of the oldest strategies used in the diet book. It follows this idea of extremism that we never practice in other aspects of our life. Have you ever been told that, “Sleep is good for you, you should probably sleep all day” or “you are overworking yourself at that job, you should just stop working”? No, we instead know sleeping adequately (not too much nor too little) is the best option for optimal health. Same with working when it comes to work-life balance. So, why do we do this when it comes to nutrition? There is no reason to stop eating your favourite food unless you have allergies or a severe medical condition where your doctor/dietitian considers it lethal for you. Like in my case, I get anaphylactic allergic reaction (face blows up into a balloon) to seafood. You can enjoy your pizzas or burgers and still improve your health. And no, I am not paid by medical companies or the food industry. I just genuinely want you to improve your health ...
Read more

Nutty Date and Labneh Toast: A Nourishing Suhoor Meal

-
Image
Embark on a culinary journey as we explore a recipe that's not just a treat to your taste buds but also a treasure trove of nutrients. This Nutty Date and Labneh Toast is perfect for Suhoor during Ramadan or as a revitalizing breakfast option. This dish harmonizes the hearty goodness of whole grains, the creamy delight of labneh, the natural sweetness of dates, and the satisfying crunch of almonds. Ingredients (serves 1): 2 slices of whole grain bread 4 tablespoons of low-fat labneh 6 dates, finely chopped 2 tablespoons of almonds, chopped A drizzle of honey (optional) A pinch of cinnamon (optional) Instructions: Toast Your Bread: Start with toasting the whole grain bread to your preferred level of crispiness. Whole grain bread is not just a source of complex carbohydrates but also rich in B vitamins, including niacin, thiamin, and B6, essential for energy metabolism. Spread the Labneh: Apply a generous layer of low-fat labneh on each toast slice. Labneh, a Middle Eastern yogurt,...
Read more

Why Cutting Out Food Groups Isn't Healthy

-
Image
  If you want to lose some pounds, cutting out certain foods might work, but it isn’t the healthiest way to do it. This makes some people think that avoiding certain foods like ‘carbs’ or ‘dairy’ is healthy or that they make you gain weight. But here’s the thing, if you usually eat those foods and then suddenly you stop, you will naturally be consuming fewer calories and hence, you may lose weight. For optimum health, it's best to eat a mix of different types of foods like grains, fruits, veggies, meat, beans, dairy, nuts, etc. This way you get all the nutrients your body needs. Remember, weight loss does not always equate to better health. Cutting out specific food groups only makes sense if you’ve got food allergies or a medical condition that requires it. Make sure to consult a doctor or dietitian before making such significant changes. Have you ever avoided eating something because you were afraid of gaining weight? Let me know in the comments!
Read more