Spanish-Style Tortilla with Tomato Salad
This Spanish potato and egg omelette provides a balance of protein from eggs, carbohydrates from potatoes, and some fibre from onions.
- Total time
- 40 min
- Serves
- 4
- Calories
- 290 kcal
- Ingredients
- 9
Ingredients
For 4 servings
Tick items off as you gather them.
Method
Heat 3 tablespoons of olive oil in a nonstick pan over medium-low heat. Add the sliced potatoes and onion, and cook gently for 15 to 18 minutes, stirring occasionally, until soft but not browned.
Drain the potatoes and onion, reserving the oil, and let cool slightly.
In a large bowl, whisk the eggs with a pinch of salt. Add the cooked potatoes and onion, and mix gently to combine.
Heat the remaining tablespoon of olive oil in the same pan over medium heat. Pour in the egg and potato mixture, spreading it evenly.
Cook for 4 to 5 minutes, until the edges are set. Place a large plate over the pan and carefully flip the tortilla onto the plate, then slide it back into the pan to cook the other side for another 4 to 5 minutes.
While the tortilla finishes cooking, toss the sliced tomatoes with the extra virgin olive oil and red wine vinegar for the salad.
Slice the tortilla into wedges and serve warm or at room temperature with the tomato salad, garnished with fresh basil or parsley.
Why it can fit a PCOS-friendly week
This Spanish potato and egg omelette provides a balance of protein from eggs, carbohydrates from potatoes, and some fibre from onions. Serving it alongside a fresh tomato salad adds vitamin C and antioxidants without extra cooking fat. This simple, traditional dish fits well into a balanced breakfast or brunch pattern found across Spain and much of Southern Europe.
Calories are approximate, per the recipe as written. Adjust portions and ingredients to your needs, and check with a healthcare professional or dietitian if you follow a medical diet.
PCOS/PMOS Nutritions
Cook it, log it, see how you felt.
Find recipes and meal ideas in the app, scan food labels for a clearer breakdown, and keep meals next to your daily check-ins.
Scan with your iPhone camera
