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Saturday, 7 June 2014

Quick and easy healthy tortilla recipe to serve 2


Tortillas are pretty much a thick omelette with potato that originated in Spain.  They are great for breakfast, lunch and even dinner accompanied by a side salad.  Another plus is they also taste great cold so are perfect for summer picnics.

Cooking equipment you will need:
·         A whisk (I find a fork is a good replacement, when mixing egg yolks and white)
·         A bowl
·         Chopping board
·         A knife
·         Non-stick frying pan

What ingredients you will need:
·         4 medium or large eggs
·         Half a large red bell pepper (normal peppers are fine also)
·         1 large onion
·         2 medium tomatoes
·        Half a pack of samphire (this adds a delicious saltiness naturally)
·         Half a pack of asparagus 
·         1 medium potato, (I used half a large baked potato from the previous night to reduce cooking time)
·         2-3 cloves of garlic
·         Oil or a suitable spread for frying (the only unhealthy aspect of this meal).
·         Salt and pepper to taste

In the case of oils I would recommend coconut oil for the healthiest option but I used Vitalight which is a dairy free spread.  Olive oils are unsuitable for frying as they have a low smoking point and often will burn food that is to be fried or give it a bitter taste.

Any vegetables suitable for shallow frying would be fine for this recipe I just used what was in my fridge at the time.  To drastically reduce cooking time I used previously cooked potatoes, any leftover roasted, boiled or baked potatoes will do.  Any leftover vegetables would be great to use as well, as they can be thrown into the pan at the same time as the eggs.

Chop the vegetables to your liking, I prefer mine quite chunky.  Place 2-3 tablespoons of oil or spread into a pan on a medium heat.  Finely chop the onion and garlic then add to pan, brown off for a couple of minutes and add the rest of the chopped vegetables.  



Wait to add the potato just before the eggs if using pre-cooked, and if un-cooked finely chop and add to the onion and garlic at the beginning and brown off for about 5 minutes.

While the vegetables are frying crack the eggs into a bowl and whisk together.  After a another couple of minutes add the egg mixture.


Once the egg is added turn the heat to low and slowly fry until the top of the tortilla has stiffened.  You can now either flip the tortilla or my personal preference place under a medium heated grill for a few minutes. 


Once this is done the tortilla is now cooked! season with salt and pepper to taste, remembering that if samphire was used this will add a salty kick. This tortilla should provide for two when served with a side salad.  I made mine using iceberg lettuce, cucumber, tomatoes and red pepper, which I drizzled with extra virgin olive oil and a squeeze of lemon juice. Rocket is also tastes amazing with it.

This is a healthy recipe but because I was feeling naughty I decided to fry some halloumi off and have that as well.

If you are using a good quality non-stick pan no extra oil is needed simply slice the halloumi into 1cm thick slices and place into the frying pan on a medium heat.  After a few minutes turnover and cook for a couple more, take care not to burn them though as the second side will cook much faster.  When done the halloumi will turn a nice brown colour as shown below.


To keep the recipe healthy forgo the cheese.  Experiment with the fillings and see what you prefer taste wise.

I will now leave you with a photo of my finished meal. Happy cooking!