Healthy omelette of potato, spinach and cheese

 

Nutritional Information

Per serving (approximate values):

• Calories: 280
• Protein: 12g
• Carbohydrates: 35g
• Fat: 10g
• Fiber: 4g
• Sodium: 350mg

Ingredients

• 2 medium Yukon Gold potatoes (about 1 lb), peeled and cut into 1-inch cubes
• 5 oz fresh spinach, finely chopped
• 1/2 cup shredded cheddar cheese (or a blend of cheddar and mozzarella)
• 2 large eggs, lightly beaten
• 1/4 cup all-purpose flour (or gluten-free flour blend)
• 2 tablespoons grated Parmesan cheese
• 1/4 cup finely chopped yellow onion or shallots
• 1 clove garlic, minced
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 2-3 tablespoons olive oil or avocado oil, for frying
• Optional garnishes: fresh chives, Greek yogurt, salsa, avocado slices

Instructions

1. Prepare the Potatoes: Place the peeled and cubed potatoes in a medium saucepan. Cover with cold water, add a pinch of salt, and bring to a boil over medium-high heat. Reduce heat to medium-low and simmer for 15-20 minutes, or until the potatoes are fork-tender. Drain thoroughly in a colander and allow them to steam dry for a few minutes.
2. Mash the Potatoes: Transfer the drained potatoes to a large mixing bowl. Using a potato masher or a fork, mash the potatoes until mostly smooth, leaving a few small lumps for texture if desired. Avoid over-mashing, which can make them gummy. Let the mashed potatoes cool for about 10-15 minutes.
3. Sauté Spinach and Aromatics (Optional but Recommended for Flavor): While potatoes are cooking or cooling, heat 1 teaspoon of olive oil in a small skillet over medium heat. Add the finely chopped onion (or shallots) and cook for 3-4 minutes until softened and translucent. Add the minced garlic and cook for another minute until fragrant. Add the chopped fresh spinach to the skillet. Cook for 2-3 minutes, stirring frequently, until the spinach has wilted completely and most of its moisture has evaporated. Remove from heat and let it cool slightly. Squeeze out any excess water from the spinach using a clean kitchen towel or paper towels to prevent the patties from becoming watery.
4. Combine Ingredients for Patties: To the cooled mashed potatoes, add the sautéed onion, garlic, and well-drained spinach. Add the shredded cheddar cheese, grated Parmesan cheese, lightly beaten eggs, all-purpose flour, salt, and black pepper.
5. Mix Thoroughly: Using a spoon or your hands, mix all the ingredients together until well combined. The mixture should be moist but firm enough to hold its shape. If the mixture feels too wet, add another tablespoon of flour. If it’s too dry, add a tiny splash of milk or another half-beaten egg.
6. Form the Patties: Divide the mixture into 8-10 equal portions. Shape each portion into a round, flat patty, about 3/4 to 1 inch thick and 3 inches in diameter. You can use a 3-inch cookie cutter or a ring mold for perfectly uniform patties, or simply shape them by hand. Place the formed patties on a plate or baking sheet lined with parchment paper. If time allows, refrigerate the patties for 15-20 minutes to help them firm up, making them easier to handle and less likely to fall apart during cooking.
7. Cook the Patties: Heat 1-2 tablespoons of olive oil (or avocado oil) in a large non-stick skillet over medium heat. Ensure the oil is hot but not smoking. Carefully place 3-4 patties into the hot skillet, making sure not to overcrowd the pan.
8. Brown and Cook Through: Cook the patties for 4-6 minutes per side, or until they are golden brown and crispy on the outside and heated through in the center. Adjust the heat as needed to prevent burning. You want a medium heat that allows the exterior to crisp without overcooking or undercooking the interior.
9. Repeat and Serve: Remove the cooked patties from the skillet and place them on a wire rack or a plate lined with paper towels to drain any excess oil. Add more oil to the skillet if needed and repeat with the remaining patties. Serve immediately with your favorite garnishes.