Spanish Tortilla (Spanish Omelet)

Spanish tortilla, also known as tortilla Espanola or a Spanish omelet, is a traditional Spanish dish with eggs, potatoes, and onions. It has simple flavors, and can be a great meal in itself with protein, fiber, and potassium, as well as heart-healthy monounsaturated fats from olive oil. 

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A Spanish tortilla can be high in fat from frying, but this recipe keeps the fat in check with smaller amounts of oil. Additional egg whites increase the protein content without adding extra cholesterol. You can add spinach or mushrooms while cooking it, or serve it with bell peppers, tomatoes, or other vegetables for a high-fiber, low-calorie meal. Another option is to serve it with fruit or cheese. 

Recipe for Spanish Tortilla (Spanish Omelet)

Makes 4 servings

Ingredients:

• 2 tablespoons of olive oil, separated
• 3 medium potatoes (4-5 ounces each), peeled and thinly sliced
• 1 medium onion, thinly sliced or diced
• 4 large eggs and 4 egg whites
• Salt and pepper to taste
• (Optional) fresh parsley or chives for garnish

Instructions: 

1. Heat 1 tablespoon of the olive oil in a frying pan over medium heat. Add the potatoes and cook for 3-5 minutes, stirring occasionally. Add the onion and continue to cook for another 10 minutes, or until the potatoes and onion are softened. Set aside.
2. In a large bowl, beat the eggs and season with salt and pepper. Mix in the potato mixture. 
3. In the same pan, heat the remaining olive oil. Add the egg mixture and let cook for 10-12 minutes, or until the bottom is set.
4. Using a plate, flip the tortilla. Allow the other side to cook, 5-7 minutes. 
5. Remove from heat and let cool. Slice and serve with optional garnishes. 

Nutrition information per serving: 260 calories; 12 grams fat; 3 grams saturated fat; 190 mg cholesterol; 140 mg sodium; 26 grams carbohydrates; 2 grams fiber; 4 grams sugar; 12 grams protein

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