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.
Steven Masley, M.D. is a physician, nutritionist, trained-chef, author, and the creator of the #1 health program for Public Television, 30 Days to a Younger Heart. He helps motivated people tune up their brain, heart, and sexual performance. He is a fellow with the American Heart Association and American College of Nutrition. His research focuses on the impact of lifestyle choices on brain function, heart disease, and aging. His passion is empowering people to achieve optimal health through comprehensive assessments and lifestyle changes.
As a best-selling author, he has published several books: Ten Years Younger, The 30-Day Heart Tune-Up, Smart Fat, The Better Brain Solution, and his latest book The Mediterranean Method, plus numerous scientific articles. His work has been viewed by millions on PBS, the Discovery Channel, the Today Show, and over 500 media interviews. He also completed a chef internship at the Four Seasons Restaurant in Seattle, WA, and he has performed cooking demonstrations at Cal-a-Vie Health Spa, Canyon Ranch, the Pritikin Longevity Center, and for multiple television appearances. As a speaker during his career, Dr. Masley has spoken at over 300 physician continuing medical education (CME) events, and for over 700 public presentations on a variety of topics related to health, cognitive function, aging, and cardiovascular disease.