Diet and nutrition  Recipes  Healthy lunch  Spanish omelette

Leek and Potato Spanish Omelette

This recipe will bring a touch of sunshine to your table with the colourful mix of green and yellow. Leeks are a great vegetable as they are quick to prepare and provide lots of flavour, as well as the nutrients beta-carotene and folate. Eggs are a cheap and nutritious base for many meals. What's more, they are perfectly packaged for cooking for one, which makes them very versatile. Eggs are a source of protein and Vitamin D, which is important for bone health.

Ingredients (Serves one)

100g (4oz) potatoes, peeled and cubed
1 small leek, trimmed, washed and chopped
2 eggs
2 tablespoons semi-skimmed milk
1 teaspoon chopped chives
1 tablespoon olive oil
freshly milled black pepper

Method

1) Boil the potato cubes in a pan of water for 5 minutes, then add the leek and cook for a further 3 minutes, until just tender. Drain well.
2) Beat together the eggs, milk and chives.
3) Heat the oil in a 20cm (8 inch) non-stick frying-pan and arrange the leek and potato over the base. Pour the egg mixture over the top and cook over a medium heat until the edges of the egg mixture start to set.
4) Pre-heat the grill to a medium heat. Place the pan under the grill to set and finish cooking the top of the omelette.
5) Remove from under the grill and leave to stand for a minute before carefully turning out on to a warmed
serving plate and cutting into wedges to serve.

N.B. If possible use a pan with a metal handle, but remember this will get hot under the grill! If you don't have a metal handled pan, wrap the pan handle with several layers of tin foil. Don't forget to use an oven glove!

Calories per omelette: 300
Fat per omelette: 15 g

Top tip

This recipe is great for using up leftover cooked potato - just chop into cubes and add straight into the frying pan. Similarly, it is also a great way of using vegetables you may have left over from earlier meals.

Courtesy of the World Cancer Research Fund