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Potato and lamb's lettuce omelette
An inexpensive meal made mainly from store cupboard ingredients. Various protein foods may be added like chicken, turkey, bacon etc. Good as a starter or double quantities for a main course.
What you need
- 45 ml olive oil
- 350 g cooked potatoes, cut into chunks
- 4 salad onions, trimmed and finely sliced
- 1 small red pepper, de-seeded and chopped
- 50 g lamb's lettuce
- 3 large eggs
- 45 ml milk
- seasoning
Method
Heat the oil in a medium sized frying pan. Saute the potatoes until lightly browned. Add the salad onions and peppers and cook for a further 3-4 min.
Add the lamb's lettuce to the pan and stir in. The leaves will soon wilt down.
Beat the eggs and milk together. Season and pour into the pan. Cook gently for 2-3 min to set the base.
Grill the surface until set and browned.
Turn out the omelette onto a large warmed plate.
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Preparation 5 minutes Cook 10 minutes Total 15 minutes -
Energy 243 kcal/serving Fat 5.53 g/serving Carbohydrates 86.91 g/serving Glycaemic Index 31 Glycaemic Load 6.77 
Serving suggestion
Serve with extra lamb's lettuce and cucumber.
Cook's tip
Serve the omelette warm for a buffet, cut into 8-10 wedges.
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 1019 | 389 | 10475 | 8350 |
| Energy (kcal) | 243 | 93.1 | 2500 | 2000 |
| Protein (g) | 8.89 | 3.40 | ||
| Carbohydrate (g) | 21.7 | 8.31 | 345 | 275 |
| Fat (g) | 14.5 | 5.53 | 95 | 70 |
| Fat (saturated) (g) | 2.74 | 1.05 | ||
| Fibre (g) | 4.11 | 1.57 | ||
| Sodium (mg) | 295 | 112 | ||
| Salt (equivalent) (g) | 0.74 | 0.28 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 154 | 59.1 | 800 |
| Vitamin B-12 (µg) | 0.42 | 0.16 | 1 |
| Vitamin B-6 (mg) | 0.31 | 0.12 | 2 |
| Vitamin C (mg) | 33.8 | 12.9 | 60 |
| Vitamin D (µg) | 26.0 | 9.94 | 266 |
| Vitamin E (mg) | 1.85 | 0.71 | 10 |
| Zinc (mg) | 1.11 | 0.43 | 15 |
| Calcium (mg) | 121 | 46.6 | 800 |
| Folate (mcg) | 96.3 | 36.8 | 200 |
| Iron (mg) | 2.99 | 1.14 | 14 |
| Magnesium (mg) | 36.7 | 14.0 | 300 |
| Niacin (mg) | 1.79 | 0.68 | 18 |
| Pantothenic acid (mg) | 0.86 | 0.33 | 6 |
| Riboflavin (mg) | 0.33 | 0.12 | 1.6 |
| Phosphorous (mg) | 143 | 54.8 | 800 |
| Thiamin (mg) | 0.18 | 0.07 | 1.4 |
This recipe is:
Demi-veg- Vegetarian
Citrus free
Corn-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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