Tortilla with rocket & parmesan

Gluten Free
Health score
9%
Tortilla with rocket & parmesan
30 min.
4
290kcal

Suggestions


If you're looking for a delicious and satisfying dish that’s perfect for any occasion, look no further than this gluten-free Tortilla with Rocket and Parmesan. This vibrant recipe brings together the comforting flavors of tender potatoes and savory onions, combined with the richness of eggs to create a delightful tortilla that will impress your family and friends.

With a preparation time of just 30 minutes, this dish is not only quick but also remarkably nutritious, clocking in at only 290 calories per serving. The fresh rocket adds a peppery bite, while the shavings of parmesan provide a touch of luxury, elevating this dish into a culinary delight. Perfect as a side dish or a light main course, this tortilla is versatile enough to accompany your favorite protein or to stand alone as a vegetarian option.

The method is straightforward, making it an ideal choice for both novice and experienced cooks alike. Imagine bringing a beautiful golden-brown tortilla to the table, slicing it into wedges, and watching as the rocket and parmesan topping melts into a tempting masterpiece. Whether served warm or at room temperature, this Tortilla with Rocket and Parmesan is sure to become a favorite in your kitchen. Get ready to savor every bite of this Italian-inspired dish that’s perfect any day of the week!

Ingredients

  • 500 potatoes peeled
  • tbsp olive oil for drizzling
  • large onion chopped
  •  eggs beaten
  • 100 arugula 
  • handful parmesan grated

Equipment

  • frying pan

Directions

  1. Cut the potatoes into slices, about finger thickness.
  2. Heat the oil in a non-stick frying pan, then tip in the potatoes and onion. When they start to sizzle and colour a little, pour in 225ml/8fl oz water - this will splatter so be careful. Simmer potatoes for 10 mins until tender.
  3. Pour off any excess liquid from the potatoes, then tip the eggs into the pan, season and stir lightly to mix. Return the pan to a medium heat and cook the tortilla until set on one side, about 5 mins.
  4. Place a plate on the top of the pan, hold it tightly and deftly turn it upside down so the tortilla comes out onto the plate.
  5. Add a bit of extra oil to the pan if it needs it, before sliding the tortilla back in to cook the reverse side - it only needs 5 mins more.
  6. Slide the tortilla onto a plate and cut it into 4 wedges. Top with a little pile of rocket, sprinkle over the parmesan, then drizzle with oil and serve.

Nutrition Facts

Calories290kcal
Protein14.42%
Fat49.31%
Carbs36.27%

Properties

Glycemic Index
42.44
Glycemic Load
16.93
Inflammation Score
-7
Nutrition Score
16.096086895984%

Flavonoids

Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
2.95mg
Kaempferol
9.97mg
Myricetin
0.01mg
Quercetin
10.47mg

Nutrients percent of daily need

Calories:289.95kcal
14.5%
Fat:16.11g
24.78%
Saturated Fat:3.28g
20.51%
Carbohydrates:26.66g
8.89%
Net Carbohydrates:22.87g
8.32%
Sugar:3.28g
3.65%
Cholesterol:204.77mg
68.26%
Sodium:98.07mg
4.26%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.6g
21.2%
Vitamin C:31.15mg
37.76%
Vitamin K:36.27µg
34.54%
Vitamin B6:0.53mg
26.29%
Selenium:17.58µg
25.11%
Potassium:749.48mg
21.41%
Phosphorus:205.76mg
20.58%
Folate:77.24µg
19.31%
Vitamin B2:0.32mg
19.05%
Vitamin A:895.45IU
17.91%
Manganese:0.34mg
16.77%
Fiber:3.79g
15.15%
Vitamin E:2.22mg
14.78%
Vitamin B5:1.37mg
13.7%
Iron:2.44mg
13.57%
Magnesium:50.96mg
12.74%
Copper:0.21mg
10.42%
Vitamin B1:0.15mg
10.02%
Calcium:97.49mg
9.75%
Zinc:1.26mg
8.4%
Vitamin B12:0.49µg
8.21%
Vitamin B3:1.48mg
7.4%
Vitamin D:1.1µg
7.34%