High carb

Potato Omelette

Cook the potatoes in the oil first, slowly, until soft.

40 min Serves 2 Stove, Frying pan

Per serving

501

kcal

21.3 g

protein

40.9 g

carbs

28.2 g

fat

4.3 g protein per 100 kcal · 4 g fibre. Calculated from the exact weights below using standard food composition data, so they are close estimates rather than lab values.

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Ingredients

For 2 servings.

  • Potato350 g
  • Egg220 g
  • Onion100 g
  • Olive oil30 g
  • Parmesan(optional)20 g

Method

  1. 1Slice the potatoes thin and cook them gently in the oil with the onion, 20 minutes, until soft not brown.
  2. 2Drain, fold into the beaten eggs, rest five minutes.
  3. 3Back into the pan, low heat, 8 minutes, then flip with a plate.

New to cooking? Read this first

The techniques and safety points this recipe uses, explained from scratch.

Boiling eggsShow

Timed from lowering the eggs into already-boiling water, for medium-to-large eggs straight from the fridge.

  1. Lower the eggs gently into boiling water on a spoon.
  2. Soft, runny yolk: 6–7 minutes. Jammy: 8 minutes. Hard: 10–12 minutes.
  3. Lift them into cold water to stop the cooking. Peel from the wide end, under running water.
How to slice an onionShow

Slices, rather than dice, are for stir fries, fajitas and anything where you want strands.

  1. Cut off the top and the root. Halve it from top to bottom and peel.
  2. Lay each half flat side down and cut thin half-moons from one end to the other, using the claw grip.
Peeling and cutting potatoesShow

Even pieces cook evenly. Sweet potato is harder and more slippery than normal potato, so take care.

  1. Scrub off any soil under the tap. Peel with a vegetable peeler, working away from you — or leave the skin on for roasting and wedges.
  2. Cut a thin slice off one side so the potato sits flat and cannot roll.
  3. Cut it into slabs, then the slabs into sticks, then the sticks across into cubes of the size the recipe wants.
Softening onions (and what 'soft' looks like)Show

Softening cooks the raw sharpness out of onions and turns them sweet. It is the start of most sauces, stews and curries.

  1. Heat the oil over medium heat, add the onion and a pinch of salt (it draws out water and speeds things up).
  2. Stir every minute or so. You want a gentle sizzle, not a loud fry.
  3. After about 5–8 minutes the pieces go glossy, floppy and see-through at the edges. That is 'softened'.
  4. Keep going another few minutes and they start turning golden — sweeter still. Only do that if the recipe says 'golden'.

Ready when: Floppy, shiny and slightly see-through, with no raw crunch when you taste a piece.

Cracking an egg cleanlyShow

Cracking on a flat surface gives a clean break and far fewer bits of shell than the edge of a bowl.

  1. Tap the egg firmly once on the flat worktop.
  2. Push your thumbs into the crack over a small bowl and pull the two halves apart.
  3. If shell falls in, scoop it out with a half eggshell — it works much better than a spoon or finger.
  4. To beat: whisk with a fork until the white and yolk are one even yellow, with no streaks of white.
  5. Wash your hands after handling shells.

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A standard home version of a well-known dish, written for Solviro. Nutrition is estimated from ingredient weights and will vary with brands and portions.