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Spanish omelette
A meal by itself or serve with a little salad.
What you need
- 3 potatoes, peeled and diced
- 2 large onions, peeled and sliced
- seasoning
- 60-90 ml olive oil
- 1 small green pepper, cored de-seeded and chopped
- 1 small red pepper, cored de-seeded and chopped
- 5 medium eggs, beaten
- 1 tomato, sliced
Method
Toss the potatoes and onions together with the seasoning.
Heat the oil in a deep non-stick frying pan. Add the potatoes and onion mixture. Saute gently for 5-10 min, making sure the potatoes do not burn.
Add the peppers to the pan and cook for 5 min. Drain off any excess oil. Pour in eggs and mix well. Place the tomato slices on top and cook over a low heat for about 15-20 min or until mixture is set.
Remove from heat and leave to cool slightly.
Lift out of the frying pan and serve, cut into wedges.
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Preparation 15 minutes Cook 25 minutes Total 40 minutes -
Energy 211 kcal/serving Fat 6.36 g/serving Carbohydrates 108.49 g/serving Glycaemic Index 32 Glycaemic Load 5.95 
Serving suggestion
Salad or chips.
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 884 | 434 | 10475 | 8350 |
| Energy (kcal) | 211 | 103 | 2500 | 2000 |
| Protein (g) | 6.79 | 3.34 | ||
| Carbohydrate (g) | 18.1 | 8.89 | 345 | 275 |
| Fat (g) | 12.9 | 6.36 | 95 | 70 |
| Fat (saturated) (g) | 2.40 | 1.18 | ||
| Fibre (g) | 2.62 | 1.29 | ||
| Sodium (mg) | 53.6 | 26.3 | ||
| Salt (equivalent) (g) | 0.13 | 0.07 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 208 | 102 | 800 |
| Vitamin B-12 (µg) | 0.37 | 0.18 | 1 |
| Vitamin B-6 (mg) | 0.37 | 0.18 | 2 |
| Vitamin C (mg) | 73.7 | 36.2 | 60 |
| Vitamin D (µg) | 25.4 | 12.5 | 266 |
| Vitamin E (mg) | 1.94 | 0.95 | 10 |
| Zinc (mg) | 0.78 | 0.38 | 15 |
| Calcium (mg) | 34.2 | 16.8 | 800 |
| Folate (mcg) | 43.8 | 21.5 | 200 |
| Iron (mg) | 1.38 | 0.68 | 14 |
| Magnesium (mg) | 26.4 | 13.0 | 300 |
| Niacin (mg) | 1.32 | 0.65 | 18 |
| Pantothenic acid (mg) | 0.81 | 0.40 | 6 |
| Riboflavin (mg) | 0.24 | 0.12 | 1.6 |
| Phosphorous (mg) | 117 | 58.0 | 800 |
| Thiamin (mg) | 0.13 | 0.06 | 1.4 |
This recipe is:
Demi-veg- Vegetarian
Citrus free
Corn-free
Cow-dairy free
Dairy free
Gluten free
Peanut free
Shellfish free
Wheat free
Yeast free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible seasoning or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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