Spanish · Authentic-ish Spanish
Spanish Omelette
300 kcal a serving, against 519 for the traditional version. That is 219 kcal off, or 42%, with 13.9g of protein. Serves 6. 50 minutes.
What the traditional version is
Sliced potatoes and onions slowly poached in olive oil until soft, then bound with eggs and gently fried to set. The result is a thick, soft-centred omelette, glossy with oil, best at room temperature.
What changed, and what each change costs
200g of olive oil down to 35g
Microwaving the potatoes with a little oil and just a spoonful more in the pan lets them soften without drinking oil like sponges.
What it costs you. It does mean a firmer finish and less rich flavour. The traditional version is creamier throughout, and the outside browns more evenly. This one's closer to a proper omelette because the potato isn't bathed in oil. It's not as seductive, but it actually slices cleanly instead of flopping all over the board.
900g potato stays the same
There's no point shrinking the tortilla - it's already heavy on potato, which is cheap and filling. Anyway, less potato means you may as well have a frittata.
What it costs you. No loss here, other than the fact you still have to slice a mountain of potato.
8 eggs up to 10 eggs
If there's less oil to bind everything together, the egg has to work harder. And more egg means more protein, making this more than just a carb delivery system.
What it costs you. You'll get a slightly more eggy taste and a firmer texture. But that's the trade-off - can't fake the creaminess without the oil, so I let the egg take over.
Onion quantity stays at 200g
It's enough to add sweetness without turning it into an onion tart. You need the potato to be the first thing you taste.
What it costs you. Very little, because the sharpness carried this dish rather than the fat. You lose the slick first bite.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 519 | 300 |
| Protein | 11.8g | 13.9g |
| Fat | 39.8g | 13.9g |
| Saturated fat | 6.7g | 3.5g |
| Carbohydrate | 29.8g | 29.9g |
| Protein per 100 kcal | 2.3g | 4.6g |
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases. The appendix in Authentic-ish Spanish prints the exact database row used for each ingredient, so any number here can be checked.
Allergens. eggs.
The method is in the book
Is this as good as the real thing? No, but it's close enough that I've made it twice this week. You lose the melting centre and oil-soaked edge, but you save about three-quarters of the fat and get more protein for your trouble. The second thing you notice is the bite: it isn't creamy in the middle, it's more solid, like a proper lunch. But you can eat a fat wedge and not need a lie down. Serve it with a tomato salad or just on its own, and tell everyone who objects that they are welcome to slice 900g of potatoes and poach them in half a litre of oil themselves.
The quantities and the method for this dish are in Authentic-ish Spanish, along with 57 more. It is not out yet. The swap kit is free in the meantime.