The Spanish tortilla, or potato omelette, is one of the most typical and beloved dishes in Spain; however, when it comes to the world of fitness, myths often arise that eating it isn’t advisable when aiming for weight loss or reducing body fat. And indeed, although it may seem somewhat logical, nutritionist Lara Ibarra has made it clear that the problem with this dish isn’t the carbohydrates it contains, but the cooking method, so making it in a healthy way is possible. The solution is simple: instead of submerging the potatoes in abundant olive oil to fry them, they are cooked in the microwave. This radically reduces the calorie content of the recipe without sacrificing the juicy texture and traditional flavor.
Why does this recipe become a healthy option?
This recipe is very healthy because potatoes don’t make you gain weight as much as you might think, since they have only about 65 calories per 100 grams and they’re very filling, which helps you avoid feeling hungry at night. Additionally, to prevent the microwave-cooked version from turning soft or mushy, the trick is to finish by passing it for a couple of minutes in a pan with a little oil, thus achieving that golden, crispy touch typical of the tortilla, but removing the extra fat that forms when frying the potatoes. Finally, if you prepare it in advance and let it cool for a few hours in the fridge, potatoes generate a kind of special fiber that makes your body absorb fewer calories and helps to protect your stomach’s health.
Healthy Potato Omelette
Ingredients
- 3 Large potatoes
- 4 Eggs
- 1 Fresh onion (optional, but recommended)
- A splash of olive oil (and a little spray oil)
- Salt
Instructions
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Peel and cut the potatoes: Peel the potatoes and cut them into slices, then into medium-thick triangular pieces. It’s key not to cut them too thin so they don’t fall apart and you can feel the pieces in your mouth.
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Microwave cooking (20 minutes): Place the chopped potatoes in a microwave-safe bowl with a lid and a pinch of salt. Cook in 3 batches of 6 to 7 minutes at full power. Stir well between batches to ensure even cooking.
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Poach the onion: While the potatoes cook, slice the onion into julienne and sauté it in a skillet with a splash of olive oil and a pinch of salt until softened.
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Brown the potatoes: Add the potatoes (now soft from the microwave) to the skillet with the onion. Sauté over medium-high heat for a few minutes until they take on the characteristic golden color of the fried version.
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Mix with the egg: In a large bowl, beat the 4 eggs. Add the hot potato-onion mixture to the bowl and fold everything in with patience. Adjust the salt at this step if needed.
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Set the tortilla: Lightly grease a small nonstick pan with spray oil and heat it well. Pour in the mixture and cook it on both sides to your liking until the desired juiciness is achieved.
