A simple recipe for a Spanish omelette

Loaded with vegetables, a Spanish omelette is a healthy and nutritious way to start the day. Here's a great recipe for a delicious omelette:

Cooking with vegetables is a great way to get the necessary nutrients into your diet. The potatoes, tomato and peppers in this recipe all add a substantial supply of vitamin C to this dish.

Preparation: 10 minutes
Cooking time: 22 minutes
Serves: 4 

Ingredients:

• 15 ml (1 tbsp) olive oil
• 1 medium onion, coarsely chopped
• 2 cloves garlic, chopped
• 1 small green pepper, seeded and coarsely chopped
• 1 small tomato, seeded and coarsely chopped
• 1 medium roasted red pepper, coarsely chopped
• 2 small cooked potatoes, cut into 2 cm (3/4 in) diced
• 2 ml (1⁄2 tsp) salt
• 4 large eggs, lightly beaten

1. Heat 10 millilitres (2 teaspoons) oil in a large non-stick frying pan over medium heat. Add the onion and garlic; sauté five minutes. Add green pepper and tomato; sauté three minutes. Add roasted pepper, potato and salt. Cover and cook, stirring frequently, until the vegetables are tender, about 10 minutes. Add a little water if the vegetables begin to stick.
2. Coat a large non-stick frying pan with non-stick cooking spray. Heat over medium heat. Swirl in remaining oil. Add the eggs; cook, without stirring, until they begin to thicken slightly around the edge of the pan, about one minute. Run a thin spatula around the edge of the pan, lifting mixture so uncooked egg flows under the cooked portion.
3. Cook until centre is still moist but no longer runny, about three minutes. Slide the omelette onto a plate. Top with vegetable mixture.

Per serving: 

• 163 calories
• 8 g protein
• 11 g fat (including 2 g saturated fat)
• 213 mg cholesterol
• 9 g carbohydrates
• 2 g fibre
• 74 mg sodium

• A traditional Spanish omelette, also called tortilla española, is open-faced and and topped with a combination of potatoes and onions.
• Add tomatoes and peppers to enliven the mix.
• A flat omelette is a versatile dish and there are many variables you can try.
• Other additions: zucchini and diced ham; marinated artichokes and pitted olives; cooked chicken and grated cheese.
• Serve with a green salad.

Sounds delicious! Now you have some fresh ideas for making a healthy and filling Spanish omelette. Maybe it's time to have your friends over for brunch!