Spanish · Lunch
Egg and Potato Bites (High-Protein)
Spanish tortilla made with eggs, potatoes, cottage cheese and white beans for a high-protein single serve. Seared in olive oil with sautéed onion and garlic, seasoned with smoked paprika, and served warm or at room temperature as a tapas.
$4
15 minsPrep
20 minsCook
35 minsTotal
EasyLevel
Nutrition per serving
527Calories
50.8gProtein
18.4gFat
35.1gCarbs
4.9gSugar
6.8gFiber
1041mgSodium
636mgChol
6.2gSat Fat
1231mgPotassium
213mgCalcium
4.8mgIron
1.6mcgVitamin B12
24mgVitamin C
vegetarian
protein-rich
high-fiber
high-protein
Instructions
1
Prep
Peel and dice potato into 1cm cubes, finely chop onion, mince garlic, and drain cannellini beans.
2
Simmer
Place diced potato in salted water over high heat and simmer 8 minutes until tender, then drain.
3
Sauté
Warm olive oil in a nonstick skillet over medium heat, add onion and garlic, cook 3 minutes until translucent.
4
Whisk
In a bowl, whisk eggs with cottage cheese, smoked paprika, salt and pepper until pale and frothy.
5
Fold
Fold drained potato, cannellini beans, and sautéed onion-garlic into egg mixture until evenly distributed.
6
Fry
Pour mixture into skillet over medium-low heat and cook 6 minutes undisturbed until edges set and pull cleanly.
7
Fry
Flip tortilla using a plate as guide and cook other side 4 minutes until center springs back when pressed.
8
Rest
Slide tortilla onto a board and rest 5 minutes until firm enough to cut cleanly.
9
Plate
Cut tortilla into wedges, scatter with parsley, and serve on a small tapas plate.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 88 large eggs (220g)
- 8.8 oz250g potato
- 11 onion (140g)
- 2 clove2 clove garlic
- 2/3 cup160g full-fat cottage cheese
- 2/3 cup120g cooked cannellini beans
- 2 tsp2 tsp olive oil
- 1 tsp1 tsp smoked paprika
- 1/2 tsp1/2 tsp salt
- a pinch of black pepper
- 2 tbsp2 tbsp parsley
