Advertisement
This Spanish Omelet Is A Mediterranean Diet Staple
This sounds fancy, but it's really a humble (and delicious) omelet! Enjoy it for lunch, dinner, or as part of a spread with other small plates (as the Spanish do with tapas). Though I generally avoid potatoes—due to their high glycemic (sugar) load—in this dish they do provide a good source of fiber and nutrients. A way to lower the glycemic load is to select small fingerling 1- to 2-inch potatoes, or use a smaller portion of potatoes, or boil and refrigerate the cooked potatoes in advance. It takes a bit of planning and involves a couple of extra steps, but if you have the patience, it's worth it.
Spanish Tortilla (Omelet)
Serves 2
Ingredients:
- 4 tablespoons extra-virgin olive oil
- 1¼ cups (⅓ pound) baby potatoes, cut into ¼‑inch slices
- 1 small sweet onion, thinly sliced
- ½ medium red bell pepper, cored, seeded, and diced
- 5 cage-free, organically fed large eggs
- ¼ teaspoon sea salt
- ¼ teaspoon ground black pepper
- ¼ cup fresh Italian flat-leaf parsley, finely chopped
Method:
- Heat a medium sauté pan or skillet over medium-low heat. Add 2 tablespoons of the olive oil, then add the potatoes, onion, and bell pepper, then cover and simmer for about 15 minutes, stirring the potatoes and onion every 5 minutes or so until the potatoes are soft and tender.
- Meanwhile, whisk the eggs with the salt, pepper, and parsley in a large bowl.
- Spoon the potato mixture into the bowl with the eggs and mix well. With a paper towel, wipe the bottom of the sauté pan to remove any sticky material.
- Heat the same sauté pan over medium heat, then add the remaining 2 tablespoons olive oil. Pour the egg and potato mixture into the pan, cover, reduce the heat to medium-low, and cook for 4 to 5 minutes. When eggs are nearly set and the underside is lightly golden, invert the omelet onto a plate, then slide it back into the pan and cook a few more minutes. When the underside is golden, slide it back onto a plate and serve.
- Cook's tip: Baby potatoes with the skin that are boiled and chilled have a much lower glycemic load than regular peeled potatoes that are baked or sautéed, and they still taste great. Simply boil the sliced potatoes in advance until al dente (7 to 9 minutes), drain, then refrigerate for 4 to 24 hours until well chilled. When ready to serve, heat along with the oil and onion as noted here, but you'll only need to sauté them for 5 minutes, as they are already cooked.
Recipe courtesy of The Mediterranean Method. Copyright © 2019 by Steven Masley, M.D. Published by Harmony Books, an imprint of Penguin Random House.
Watch Next
Enjoy some of our favorite clips from classes
Enjoy some of our favorite clips from classes
What Is Meditation?
Mindfulness/Spirituality | Light Watkins
Box Breathing
Mindfulness/Spirituality | Gwen Dittmar
What Breathwork Can Address
Mindfulness/Spirituality | Gwen Dittmar
The 8 Limbs of Yoga - What is Asana?
Yoga | Caley Alyssa
Two Standing Postures to Open Up Tight Hips
Yoga | Caley Alyssa
How Plants Can Optimize Athletic Performance
Nutrition | Rich Roll
What to Eat Before a Workout
Nutrition | Rich Roll
How Ayurveda Helps Us Navigate Modern Life
Nutrition | Sahara Rose
Messages About Love & Relationships
Love & Relationships | Esther Perel
Love Languages
Love & Relationships | Esther Perel
What Is Meditation?
Box Breathing
What Breathwork Can Address
The 8 Limbs of Yoga - What is Asana?
Two Standing Postures to Open Up Tight Hips
How Plants Can Optimize Athletic Performance
What to Eat Before a Workout
How Ayurveda Helps Us Navigate Modern Life
Messages About Love & Relationships
Love Languages
Advertisement
A Harvard Study Just Linked 4 Diets To Longevity: Here's What They Are
Gretchen Lidicker, M.S.
I'm An RD & Here's How I Went From Eating 60 To 100 Grams Of Protein Daily
Molly Knudsen, M.S., RDN
A Harvard Study Just Linked 4 Diets To Longevity: Here's What They Are
Gretchen Lidicker, M.S.
I'm An RD & Here's How I Went From Eating 60 To 100 Grams Of Protein Daily
Molly Knudsen, M.S., RDN
A Harvard Study Just Linked 4 Diets To Longevity: Here's What They Are
Gretchen Lidicker, M.S.
I'm An RD & Here's How I Went From Eating 60 To 100 Grams Of Protein Daily
Molly Knudsen, M.S., RDN
A Harvard Study Just Linked 4 Diets To Longevity: Here's What They Are
Gretchen Lidicker, M.S.
I'm An RD & Here's How I Went From Eating 60 To 100 Grams Of Protein Daily
Molly Knudsen, M.S., RDN