The iconic Spanish omelette — eggs and potatoes cooked in olive oil, golden on both sides. Our express version uses microwaved potatoes to cut prep time to 15 minutes. Moderate in carbs with a gentle glycemic impact.
Place diced potatoes in a microwave-safe bowl with 2 tbsp water. Cover and microwave on high for 5–6 minutes until just tender. Drain.
Heat 30ml olive oil in a 22cm non-stick skillet over medium heat. Cook onion 3 minutes until soft. Add potatoes, season well with salt and pepper, cook 2 more minutes.
Beat eggs with a pinch of salt. Pour evenly over the potato mixture. Shake the pan gently. Cook on low heat 6–7 minutes until edges are set and the top is mostly firm.
Place a large plate over the pan and flip the tortilla in one swift motion. Add the remaining 20ml oil to the pan, then slide the tortilla back in, uncooked side down.
Cook 3–4 more minutes. Slide onto a plate. Let rest 2 minutes before cutting into wedges. Serve warm or at room temperature.
Carbs come from potatoes (MODERATE GI ~65), but egg protein and olive oil significantly blunt the rise. Use your usual dosing method agreed with your care team. The large amount of olive oil may slightly delay glucose absorption — some people find the peak arrives 60–90 min after eating. Log this meal to learn your pattern.
