Known in Italy as a frittata, or in Spain as a tortilla, a flat omelette can be served hot or at room temperature, at any meal. Take a tip from Spanish tapas bars and serve it, cut into bite-sized pieces, instead of salty or high-fat snacks with drinks.
750g potatoes, peeled, quartered lengthways and thinly sliced crossways
1 red, yellow or orange capsicum, deseeded and chopped
2 tbsp olive oil
1 onion, halved and thinly sliced
1½ cups (250g) frozen corn kernels, thawed
6 medium eggs
⅓ cup (20g) finely chopped parsley
pepper to taste
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Put the potato slices in a saucepan of boiling water. Bring the water back to the boil, then reduce the heat to a simmer. Add the chopped capsicum and simmer for a further 3 minutes. Drain well, then cover and keep hot.
Heat a 25cm non-stick frying pan over a high heat. Add the oil to the pan and swirl it around. When the oil is hot, reduce the heat to medium. Add the onion and sauté, stirring often, for about 3 minutes or until softened.
Add the potatoes and capsicum and the corn to the frying pan. Continue sautéing, stirring and turning the vegetables, for about 8 minutes or until the potatoes are tender. Remove the pan from the heat.
In a large bowl, beat the eggs with the parsley and some pepper to taste. Use a slotted spoon to add the vegetables to the eggs, stirring them in thoroughly. (If any vegetables have stuck to the bottom of the pan, thoroughly clean and dry the pan before heating it with an additional tablespoon of oil; however, this should not be necessary with a reliable non-stick pan.)
Replace the frying pan, with the oil remaining from cooking the vegetables, over a medium heat. When the pan is hot, pour in the egg mixture, spreading out the vegetables evenly with a spatula to cover the whole pan. Cook the frittata, shaking the pan frequently, for 3–4 minutes or until the edges are set and the top of the frittata is beginning to look set.
Meanwhile, preheat the grill to the hottest setting. Put the frittata under the grill and cook for 2 minutes or until the top is just set. Pierce the top of the frittata with a knife to check that it is cooked through.
Remove the pan from under the grill and leave the frittata to set for a few minutes, then slide it on to a serving plate. Serve hot or warm, cut into wedges.
Some more ideas…
*Fennel and zucchini frittata: Replace the capsicum, onion and corn with 1 bulb of fennel, thinly sliced; 1 cup (80g) thinly sliced mushrooms; and 1 zucchini cut in half lengthways and thinly sliced crossways. Sauté these vegetables in the hot oil for 3 minutes before adding the partly cooked potatoes to the pan. *Capsicum and potato frittata: Use 2 onions and 3 capsicums (any colour); omit the corn.
*Corn is a useful source of dietary fibre and vitamins A, C and folate. Although some vitamins are lost in canned corn, they are retained in the frozen vegetable. *Potatoes and capsicums both contribute vitamin C to this tasty dish.