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You will need the following for a one-person tortilla (assuming 2000cal intake, it'd be one of 5/6 meals alone, or one of 3-4 meals with accompaniment)...
INGREDIENTS
3 eggs' worth of egg whites
1 large egg (can substitute this with whites if you must, but I feel that a little yolk is essential to this dish)
2 medium sized red potatoes
1/4 a medium onion
Salt, pepper
Olive oil PAM
METHOD
First, beat the eggs for a minute until well mixed and uniform. Get a small (6-8") skillet on the stove to a medium-high heat, with a quick spraying of PAM on the inside.
Put the two scrubbed potatoes in the microwave and cook them until they're done but not falling to bits - they need to be sliceable! This should take between 3-5 minutes. While that's going on, chop your onion up into medium sized strips/chunks and throw it in the skillet to get it browned and cooked through.
When the potatoes come out, slice them, dividing the slices in half if they look a bit big for the skillet. Put them into a bowl, put the onions in there, season and then pour the eggs in there too. Mix this all around, season if you like, give the skillet another blast of PAM and then pour it all in.
Note that 'pour' is relative; this thing should have quite a high ratio of potato/onion mix to egg, so it's going to be pretty chunky! Try and make sure all the slices of potato are flat in the skillet. Reduce to a medium heat and leave for a few minutes til a little under half done; there should still be quite a lot of liquid egg on top.
Take the skillet off the heat for a second, place a plate on top of it and quickly, but carefully, upturn the tortilla onto the plate, with the 'uncooked' side down. Spritz the skillet with PAM if it needs it, and slide the tortilla back into the skillet.
When it's done - only a few more minutes - slide the tortilla out of the skillet and onto a plate. You should have a circular omelet that's quite fat; if you have a bigger skillet it'll probably be a bit thinner, but that's not really a problem. Season to taste, and either eat alone or serve with whatever accompaniment you like. Olé! :eat:
CALORIES AND MACROS (approx):
Total calories: approx 340
Macros: roughly 55/35/10 (c/p/f) depending on proportion of egg to potato.
One could shift this more towards protein by using less potato and more egg white. By doing this one can make this dish 50/40/10 or less. Using actual olive oil, or maybe a touch of cheese, one could get this pretty close to 40/40/20. The above recipe is just the version I make.
Differences between this recipe and the traditional one:
- In the original all the eggs are whole, of course.
- The potatoes are microwaved and then sliced; in the original they are sliced while raw, and then fried with the onions in half a pint of olive oil. In our version the potatoes' skin is also left on.
- Salt is not added at every stage of the process in our version.
- Excess olive oil is not used in the skillet while cooking the tortilla in our version.
INGREDIENTS
3 eggs' worth of egg whites
1 large egg (can substitute this with whites if you must, but I feel that a little yolk is essential to this dish)
2 medium sized red potatoes
1/4 a medium onion
Salt, pepper
Olive oil PAM
METHOD
First, beat the eggs for a minute until well mixed and uniform. Get a small (6-8") skillet on the stove to a medium-high heat, with a quick spraying of PAM on the inside.
Put the two scrubbed potatoes in the microwave and cook them until they're done but not falling to bits - they need to be sliceable! This should take between 3-5 minutes. While that's going on, chop your onion up into medium sized strips/chunks and throw it in the skillet to get it browned and cooked through.
When the potatoes come out, slice them, dividing the slices in half if they look a bit big for the skillet. Put them into a bowl, put the onions in there, season and then pour the eggs in there too. Mix this all around, season if you like, give the skillet another blast of PAM and then pour it all in.
Note that 'pour' is relative; this thing should have quite a high ratio of potato/onion mix to egg, so it's going to be pretty chunky! Try and make sure all the slices of potato are flat in the skillet. Reduce to a medium heat and leave for a few minutes til a little under half done; there should still be quite a lot of liquid egg on top.
Take the skillet off the heat for a second, place a plate on top of it and quickly, but carefully, upturn the tortilla onto the plate, with the 'uncooked' side down. Spritz the skillet with PAM if it needs it, and slide the tortilla back into the skillet.
When it's done - only a few more minutes - slide the tortilla out of the skillet and onto a plate. You should have a circular omelet that's quite fat; if you have a bigger skillet it'll probably be a bit thinner, but that's not really a problem. Season to taste, and either eat alone or serve with whatever accompaniment you like. Olé! :eat:
CALORIES AND MACROS (approx):
Total calories: approx 340
Macros: roughly 55/35/10 (c/p/f) depending on proportion of egg to potato.
One could shift this more towards protein by using less potato and more egg white. By doing this one can make this dish 50/40/10 or less. Using actual olive oil, or maybe a touch of cheese, one could get this pretty close to 40/40/20. The above recipe is just the version I make.
Differences between this recipe and the traditional one:
- In the original all the eggs are whole, of course.
- The potatoes are microwaved and then sliced; in the original they are sliced while raw, and then fried with the onions in half a pint of olive oil. In our version the potatoes' skin is also left on.
- Salt is not added at every stage of the process in our version.
- Excess olive oil is not used in the skillet while cooking the tortilla in our version.
