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Courgette Onion Tortilla (3 syns)

A Spanish omlette is basically an egg quiche like thing with layered potatoes within.  Some would call this a frittata.    The important thing with this dish is to make sure it is in the bottom of the oven and cook it long enough to ensure that it is cooked all the way through (use a skewer to check). It’s beautiful when served warm with Baked Beans… mmm!

Ingredients

  • 1 large onions halved and thinly sliced – the thinner, the better.
  • 1 large courgettes – again thinly sliced about 2-3mm thick
  • 2 medium sized potatoes – peeled and sliced thinly 2-3mm thick - optional - leave out if doing high protein/SP plan
  • 1 roast pepper in brine drain and chop it up – optional
  • 8 large eggs
  • 2 garlic cloves – or 0.5 large frozen cube
  • 2.5 tbsp tomato puree even if it says double concentrate
  • 1.5 tsp dried mixed herbs
  • 150 g reduced fat Cheddar – grated I like Cathedral City low fat version
  • Salt and pepper to season

Method

  1. Preheat fan-assisted oven to 160 degrees (20 degrees more if conventional oven)
  2. Saute onions over medium heat. (about 15 mins/golden brown in colour) – then set aside in a large bowl.
  3. Separately, fry off the courgettes under medium heat (10 mins/lightly browned). Add to the onion bowl.
  4. Separately, fry off the potatoes under medium heat (10 mins/lightly browned). keep in a separate bowl.
  5. Add roasted peppers to the courgette-onion bowl too and mix all ingredients together.
  6. Beat eggs with garlic, herbs, tomato puree and three quarters of the grated cheese. Season well with salt and pepper.
  7. Get a ceramic pie dish – spray with oil like Fry Light.
  8. Optional – cover ceramic pie dish with one layer of lean ham, lean bacon or corned beef (holds everything together)
  9. Then add the pan fried potato slices – and spread out.
  10. Then add the onion-courgette mixture. Spread evenly.
  11. Add the beaten egg mixture on top. Shake dish to let egg mixture really seep through.
  12. Sprinkle last quarter of the cheese on top.
  13. Bake for 40 mins at the bottom of the oven. Check with a skewer – try and get a firm top and a firm bottom (and make sure the middle isn’t all mushy).

Recipe Notes

An extra tip – if you’re not a vegetarian, why not spray the oven dish with Fry Light and then layer with lean ham/corned beef/bacon slices into which you add the veggie mixture before pouring over the egg. The ham slices holds the whole tortilla together.

Please note: Frozen cubes of garlic or ginger can be found in international supermarkets and in some major English supermarket stores. One rectangular cube measures 3.5cm x 3.5cm x 1.5cm.