Recipe: Spanish Omelet With Veggies and Cheese (2024)

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Omelets are a great choice for a one-skillet meal, and our recipe delivers on nutrition and taste! This meatless dinner option provides 100% of your daily vitamin C and is a good source of calcium.

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Ingredients

  • 5 small potatoes, sliced
  • Vegetable cooking spray
  • 1/2 medium onion, minced
  • 1 small zucchini, sliced
  • 1 1/2 cups green/red peppers, sliced thin
  • 5 medium mushrooms, sliced
  • 3 whole eggs, beaten
  • 5 egg whites, beaten
  • 1/4 teaspoon pepper
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon oregano
  • 3 ounces shredded part-skim low-fat mozzarella cheese
  • 1 tbsp grated Parmesan cheese

Directions

  1. Preheat oven to 375 F.
  2. Cook potatoes in boiling water until tender, about 12 minutes.
  3. In a nonstick pan, add vegetable spray and warm at medium heat.
  4. Add onion and sauté until brown. Add vegetables and sauté until tender but not brown.
  5. In a medium mixing bowl, slightly beat eggs and egg whites, pepper, garlic powder, oregano and low-fat mozzarella cheese. Stir egg-cheese mixture into the cooked vegetables.
  6. In a 10-inch pie pan or ovenproof skillet, add vegetable spray and transfer potatoes and egg mixture to pan. Sprinkle with low-fat parmesan cheese and bake until firm and brown on top, about 20 to 30 minutes.
  7. Remove omelet from oven, cool for 10 minutes, and cut into five pieces.

Ingredient health benefits

  • Potatoes: Don’t let their higher carb and caloric content scare you; in moderation, these starchy vegetables are delicious and nutritious. Potatoes are full of vitamins and minerals like vitamin C , which boosts your immune system, and vitamin B6, which suppresses inflammation and promotes brain health. To get the most out of your potatoes, cook them with the skin on.
  • Onions: This allium is more famous for its potent aroma than its health perks, but rest assured, there are plenty to go around. For instance, onions have chemicals called flavonoids that fight inflammation and help lower blood pressure. And in addition to being a good source of fiber, onions contain prebiotics, which feeds the good bacteria in your gut so they can keep your whole body healthy.
  • Zucchini: If you’re looking for foods with head-to-toe benefits, consider adding squashes like zucchini to your diet. Nutritional highlights include calcium, vitamin A and vitamin C — all of which support strong bones and healthy eyes. Squashes are also a good plant source of iron, which keeps your blood cells happy.
  • Red bell peppers: These members of the nightshade family are an excellent, nutrient-dense addition to any meal. Red bell peppers are chock full of vitamins like vitamin E and vitamin B9 (folate). They also contain anthocyanins, which are natural plant pigments that protect your heart, help lower your blood pressure and might support your brain function.
  • Mushrooms: Though these fungi may be small, they’re a mighty culinary ingredient. Mushrooms are full of antioxidants, which help protect your cells from damage by free radicals. And they have compounds that stimulate your immune system to fight invaders and, potentially, cancer. Other properties found in mushrooms also support the health of your heart, gut and brain!
  • Eggs: A perfect example of how good things come in small, oval-shaped packages. Eggs are rich in vitamins like vitamin B12, which is essential for your blood cells and nerve cells to work properly. Eggs also have lutein, a carotenoid that helps preserve your vision. Egg whites have about 60% of the protein found in an egg.

Nutrition information (per serving)

Makes 5 servings

Calories: 290
Total fat: 6 g
Saturated fat: 2.5 g
Trans fat: 0 g
Cholesterol: 120mg
Sodium: 250 mg
Total carbohydrate: 43 g
Fiber: 6 g
Sugars: 5 g
Protein: 18 g

Recipe courtesy of Digestive Disease Health Team Dietitians.

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Recipe: Spanish Omelet With Veggies and Cheese (2024)

FAQs

What is the difference between Spanish omelette and Mexican omelette? ›

The most common form of omelet eaten in Spain uses potatoes: the tortilla de patatas. On the other hand, Mexican tortillas are flatbreads traditionally made with corn, though wheat is also used in some regions. They are often a base for other ingredients, such as in tacos.

What is the difference between a frittata and a Spanish omelette? ›

Tortilla Espanola is more dense and tender, thanks to layers of thinly sliced velvety potatoes. A frittata is thinner and typically dryer. Cooking Technique. You can cook both omelettes entirely in a skillet on the stovetop, but often times, frittata is finished in the oven.

What's the difference between a western omelette and a Spanish omelette? ›

Another example is the Spanish omelette. The eggs are cooked closer to the American omelette, but in a circular shape and is known as a tortilla de patatas. They're usually prepared with thin slices of potatoes, seasoned and sauteed in olive oil, then whisked into the eggs.

What goes well with Spanish omelette? ›

Spanish omelette makes a great breakfast alone (hot or cold) with a piece of baguette, or even in a sandwich (your choice of bread). Add a coffee and a glass of orange juice and you've got your own complete, balanced, breakfast - Spanish style.

What is most significant about a Spanish style omelet? ›

Spanish omelette or Spanish tortilla is a traditional dish from Spain. It is celebrated as one of the most popular dishes of the Spanish cuisine. It is an omelette made with eggs and potatoes, usually including onion. It is often served at room temperature as a tapa.

What is another name for a Spanish omelette? ›

Known in English as Spanish omelet, this popular collation is also called tortilla española or tortilla de patata (potato omelet) in Spanish, because of its origin and its main ingredient. A traditional Spanish tortilla is basically a potato omelet, so you need eggs, potatoes, and onion, plus some oil and salt.

What is the hardest type of omelette to make? ›

The Japanese soft egg omelette (called 'omurice' in Japan) is one of the hardest egg dishes to make, but it isn't impossible! 🍳 We show you how it's done. Have you tried to make it? 🤷🏽‍♂️ #fyp #foryou #egg #eggs #omelette #omurice.

Do you need to add milk to an omelette? ›

Do you add milk to an omelette? Many people add either milk or cream to their omelettes in order to bulk them out and have a more substantial dish without the need to add an extra egg. While this does work, it's crucial not to go overboard or you'll end up with a mixture that's too loose.

Do you flip a Spanish omelette? ›

Many recipes for Spanish omelette call for you to cook the omelette until it is almost done, then flip it out onto a plate and back into the pan again to cook the top.

What Italian dish is similar to Spanish omelette? ›

The Italian word frittata derives from friggere and roughly means 'fried'. This was originally a general term for cooking eggs in a frying pan (or skillet in the US), anywhere on the spectrum from fried egg, through conventional omelette, to an Italian version of the Spanish omelette, made with fried potato.

What are the four types of omelets? ›

Plain or French Omelet - made with just eggs, salt, and pepper, and is usually folded over itself. Cheese Omelet - made with grated cheese as a filling. Western or Denver Omelet - made with diced ham, onions, peppers, and cheese. Spanish Omelet - made with potatoes, onions, and bell peppers.

What is a Mexican omelette made of? ›

This Mexican Omelet is a quick and easy breakfast packed with beans, peppers, corn, tomatoes, and onions, then topped with chunky salsa, sour cream, and avocado. I absolutely love having eggs in the morning.

What is the difference between Spanish and French omelette? ›

In Spain, a tortilla Omelet is almost always accompanied with bread and sometimes with fried pimientos de padron (fried Padron peppers), for added spice. On the other hand, French Omelets are very smooth and creamy, with the addition of cheese & mild herbs.

What is the difference between Spanish and Italian omelette? ›

The Frittata (Italian) and the Tortilla (Spanish) are very similar. The main difference between them seems to be how the eggs are finished. Both begin with the filling and the eggs, cooked on a hob in a frying pan. The frittata is traditionally finished in the oven and the tortillas are flipped and finished on the hob.

What are the materials needed in making how to make an omelette? ›

You only need a pan, spatula, whisk, and bowl to get started on your recipe. While some kitchen stores will sell you pans specially made for preparing omelets, you don't need to buy one of these. Any round pan with gently sloping sides will suffice to prepare this dish.

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