Spanish Tortilla Recipe

Ingredients:

• For the Tortilla:
  • 1/4 cup olive oil
  • 1 large onion, thinly sliced
  • 2 cloves garlic, minced
  • 6 large eggs
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 pound potatoes, peeled and thinly sliced
  • Optional: 1/4 cup chopped fresh parsley for garnish

Instructions:

1. Prepare the Potatoes: In a large frying pan, heat the olive oil over medium heat. Add the thinly sliced potatoes, stirring occasionally, until they are tender but not browned, about 10-15 minutes.
2. Add Onion and Garlic: Once the potatoes start to soften, add the sliced onion and minced garlic to the pan. Cook until the onions are translucent and soft.
3. Whisk the Eggs: In a large bowl, whisk together the eggs, salt, and pepper.
4. Combine Ingredients: Add the cooked potatoes and onions to the egg mixture, gently stirring to ensure the ingredients are evenly coated with the egg.
5. Cook the Tortilla: Return the mixture to the frying pan, pressing down gently. Cook over low heat until the edges are set and the bottom is golden, about 10 minutes. To flip the tortilla, place a large plate over the pan and invert the tortilla onto the plate, then slide it back into the pan to cook the other side for another 5-7 minutes.
6. Garnish and Serve: Once cooked, remove from heat and let it sit for a few minutes. Garnish with chopped parsley if using, and cut into wedges to serve.

Nutritional Analysis and Health Benefits:

• Calories: Each serving contains approximately 200-250 calories.
• Proteins: Rich in protein from eggs, essential for muscle repair and growth.
• Fats: Contains healthy fats from olive oil, which are known for their heart health benefits.
• Carbohydrates: Moderate in carbohydrates from potatoes, providing energy.
• Vitamins and Minerals: Eggs and potatoes provide vitamins such as vitamin C, B-complex vitamins, and minerals like potassium.

Health Impact:

• Heart Health: Olive oil is rich in monounsaturated fats, which are beneficial for heart health.
• Energy Levels: Balanced macronutrients with proteins and carbs help maintain stable energy levels.
• Eye Health: Eggs are a good source of lutein and zeaxanthin, antioxidants that are beneficial for eye health.
• Immune Support: Vitamins from eggs and potatoes support the immune system.

This Spanish Tortilla recipe offers a nourishing blend of eggs and potatoes cooked in olive oil, making it a filling meal that can be enjoyed at any time of the day. It’s a versatile dish that can serve as a breakfast, lunch, or dinner, and can be adapted with additional ingredients such as chorizo, peppers, or other vegetables for variety. Due to its balanced nutritional content, it’s a healthy choice for those looking for a meal that supports energy levels and overall health.