A Low-Cost Vegetarian Mid-Week Meal

A story in the press this week prompted me to consider whether wls patients who are vegetarian and have to watch the purse-strings can eat healthily? Well of course they can but sometimes a bit of inspiration is needed. So here is a recipe that I hope will tickle the tastebuds, keep the food budget under control, supply good quality nutrients, fulfill the vegetarian agenda and taste great too!

It’s an onion and potato tortilla made with the best of British produce (so kind on air miles and usually cheaper to buy) that can also incorporate any leftovers. I made it with some leftover sliced new potatoes but you could also throw in a little grated cheese and leftover corn or peas too. It would work equally as well for meat-eaters too if you add a little cooked ham or bacon.

We had it for our supper last night with a crisp salad….and there’s still a little left for today’s packed lunch. Equally it would be good to make for a picnic when the sun returns!

BRITISH ONION AND POTATO TORTILLA

Ingredients

Metric/US

low-fat olive oil spray

2 British brown onions, cut into 12 wedges

300g/11 oz Jersey Royal new potatoes, cooked and sliced

5 eggs

2 tbsp chopped parsley

salt and freshly ground black pepper

Method

1. Spritz a large non-stick frying pan (with heatproof handle) liberally with low-fat olive oil spray. Heat, add the onions and cook for about 6-7 minutes or until the onions are soft and lightly brown.

2. Add the potatoes and mix well. Cook for a further 5-7 minutes, shaking the pan occasionally.

3. Beat the eggs with the parsley and salt and pepper to taste. Pour gently over the potato and onion mixture to cover evenly. Return to a low heat and cook gently for about 20 minutes or until the eggs are just set.

4. Meanwhile, preheat the grill/broiler until hot. Place the tortilla in the pan under the grill and cook for 2-3 minutes until the top if lightly browned. Serve warm or cold cut into wedges.

SERVES 2

WLS PORTION: 1/2

V suitable for vegetarians

CALORIES PER PORTION: 398

PROTEIN: 22.8g

CARBOHYDRATE: 37.7g

FAT: 17.7g

Image courtesy of British Onions