Skip some of the fat, and add some extra fiber and you’re well on your way to a tastier, lower-fat alternative to this traditionally fried dish.
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An Introduction to the Traditional Spanish Omelet
The classic recipe for a Spanish omelet is made with fried potatoes and onions, drained, mixed with eggs, and then fried on both sides in a skillet. The result is a delicious but far from low calorie dish. Fortunately, there are lots of easy ways to make your Spanish omelet healthier without sacrificing on taste.
Healthy Alternatives to Traditional Spanish Omelet Preparation
The Baked Spanish Omelet
An easy, lower fat alternative to the traditional fried Tortilla Española or Tortilla de Patata is a baked version. Fry potatoes (and onions if you like) in olive oil until tender. Drain potatoes and onions. Whisk your eggs with a little salt; stir the potatoes and onions into the mixture. Coat a non-stick oven safe skillet with olive oil and pour the Spanish omelet mixture into it.
The Spanish Omelet with Egg Whites or Egg Substitutes
Reduce the over all fat and calories in your Spanish omelet by using a low-fat egg substitute, or separate egg whites from yolks and use only whites to make your egg mixture. To keep some of the good flavor, vitamins, nutrients, and healthy cholesterol from the egg yolks, use a two-to-one mixture of egg whites to yolks.
The Spanish Omelet with Baked or Boiled Potatoes
Make your omelet lower-fat and lower cal by boiling or roasting your potatoes. Scrub the potato skins before boiling or roasting and leave the skins on for extra fiber and nutrients. After boiling or roasting, spritz potatoes with olive oil and sprinkle them with salt and pepper. This way your omelet still has all that great olive oil taste without the unhealthy side effects of deep-frying your potatoes.
The Spanish Omelet with Vegetables
Add vegetables to your omelet for a healthier spin on la tortilla de patata. Since many vegetables are much lower calorie than potatoes, adding vegetables to your omelet can lower the overall calorie count to this authentic Spanish dish, as well as increase the fiber and vitamin content.
Peppers, green peas, leaks, artichokes, asparagus, spinach, eggplant and mushrooms all combine well with the potatoes and onions used in the traditional Spanish omelet. Roast or steam vegetables, sprinkle with olive oil and salt, and mix with the potatoes and egg mixture.
The Healthiest Version of the Spanish Omelet
To make a very healthy, diet-friendly Spanish Omelet combine all of the above tips. For a delicious, low-fat, high fiber version of the Spanish omelet, roast potatoes, onions, red peppers and artichokes.
Then spray them with some extra virgin olive oil and sprinkle them with sea salt. Whisk together two eggs with yolks and three egg whites. Mix in vegetables. Coat a non-stick oven-safe skillet with olive oil. Pour the egg mixture in, and bake in the oven until a toothpick comes out clean.