GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.
"All happiness depends on a leisurely breakfast." -John Gunther
The refrigerator light goes on...
This dish is great right out of the oven but is even better the next day after it has chilled. This is the most common way that it is served in Spain and can be found all over the country in Tapas bars. Because the tortilla is made with eggs, be careful to keep it well chilled before serving.
The word tortilla comes from the latin root word torte which means cake. The flat unleavened bread (cake) that we know as a tortilla is the accompaniment for (or major ingredient of) many Mexican recipes.
The tortilla that is served in Spain is a baked omelet (cake="torta") usually made with potatoes. It is mildly spiced and often served at room temperature. The tortilla is similar to the Italian fritatta (which usually doesn't use potatoes in the recipe).
Fat and Cholesterol in Eggs (Whites vs. Yolks)
Eggs have gotten a bad rap. This is the result of a time when everyone thought that cholesterol was the bad guy and not saturated fat. Certainly, any healthy recipe can use eggs, but like any ingredient they are used with care.
It is the egg yolk that has all of the fat and cholesterol. Each egg yolk has about 5 grams of fat and 300 mg of cholesterol while the whites have none. But the yolks have the properties that help with thickening sauces, baking, making custards and the like, so they are necessary in cooking great food.
The white is mostly protein and has completely different properties. Whites add volume as in a soufflé or in baked goods. They also make great coatings for breaded foods and the like.
This recipe can be multiplied by 2 but requires a larger skillet. This recipe keeps well for about 24 - 48 hours. Good both cold and hot.
3 quarts
water
3/4 lb
red potatoes
8 large
egg whites
2 large
egg yolks
1 Tbsp
curly or flat leaf parsley
1/4 tsp
salt
2 tsp
fresh oregano
1/8 tsp
red pepper flakes
1/2 tsp
jalapeno
fresh ground black pepper
2 tsp
extra virgin olive oil
1 medium
white onion
Place the water in medium stock pot over high heat and bring to a boil. Reduce the heat to medium-high and cook the potatoes until slightly tender (about 20 minutes). Drain and let the potatoes cool slightly. Cut into 1/2 inch cubes.
Preheat the oven to 350°F.
Whisk together the egg whites, egg yolks, parsley, salt, oregano, red pepper flakes and minced jalapeño. Add fresh ground pepper to taste and then add the potatoes. Fold together gently until well blended.
Heat the olive oil in a 10 inch non-stick skillet over high heat and add the onions. Cook, stirring continuously, until soft and golden brown. Reduce the heat to medium and add the eggs/potato mixture.
Cook a two minutes on the stove and then transfer to the oven and cook for about twenty minutes (until the center is set).
Nutrition Facts
Serving size = 1/4 pie
Servings = 4
Amount Per Serving
Calories 153
Calories from Fat 43
% Daily Value
Total Fat 5g
7%
Saturated Fat 1g
6%
Monounsaturated Fat 3g
Trans Fat 0g
Cholesterol 105mg
35%
Sodium 266mg
11%
Total Carbohydrates 17g
6%
Dietary Fiber 2g
8%
Sugars 3g
Protein 11g
Vitamin A 5%
Vitamin C 18%
Calcium 4%
Iron 6%
Vitamin K 21 mcg
Potassium 551 mg
Magnesium 30 mg
Dr. Gourmet Healthy Recipes : Breakfast : Tortilla
