Dinner omelette with potatoes, peas and feta
20 min · 28 g protein · 417 cals / serving
One big, soft omelette set over golden new potatoes, sweet peas, wilted spinach and salty feta with fresh mint, cut into wedges to feed four. A sharp tomato, cucumber and red onion salad goes alongside. The potatoes start in the microwave and everything else cooks in one pan, so supper takes 20 minutes.
Ingredients
- 14 oz potato, small new or salad potatoes, unpeeled, in 1.5 cm (1/2-inch) dice
- 1 tbsp olive oil
- 1 1/2 cups cooked frozen green peas
- 3 green onions, sliced
- 5 cups baby spinach
- 7 large eggs
- 1 cup egg white, liquid egg whites, or the whites of 7 eggs
- 3/4 tsp salt, divided
- 1/2 tsp black pepper
- 1/2 cup feta cheese, crumbled
- 1 small handful fresh mint, chopped
Tomato salad
- 4 medium tomatoes, cut into wedges
- 1 medium cucumber, halved and sliced
- 1/2 small red onion, thinly sliced
- 1 tbsp lemon juice
Steps
- Put the diced potatoes in a microwave-safe bowl with a splash of water, cover and microwave on high for 5 minutes, until just tender. Drain.
- Meanwhile heat the oil in a large (28 cm/11-inch) non-stick skillet with a lid over medium-high heat. Fry the potatoes 3 minutes, until golden at the edges. Add the frozen peas and green onion for 1 minute, then the spinach until it wilts, and spread everything evenly over the pan.
- While the potatoes cook, beat the eggs and egg whites with 1/2 teaspoon of the salt and the pepper.
- Turn the heat to medium-low, pour the eggs over the vegetables and scatter over the feta and mint. Cover and cook 5–6 minutes, until the top is just set but still soft in the middle.
- While it sets, toss the tomatoes, cucumber and red onion with the lemon juice and the last pinch of salt. Slide the omelette onto a board, cut into four wedges and serve with the salad. Eat it straight away; soft eggs do not keep.
Good to know
Only whole eggs?
Use 12 whole eggs and no whites, as an omelette usually is. It is a little richer, at about 60 instead of 66.
No microwave?
Boil the diced potatoes in salted water for 6 minutes, starting from a kettle, then drain and fry them as above. It adds about 3 minutes.
Per
- Calories
- 79
- Protein
- (28%)
- 5 g
- Fat
- (38%)
- 3 g
- Carbohydrates
- (34%)
- 7 g
- of which sugar
- 2 g
- Fiber
- 1 g
- Sodium
- 169 mg
More meals
Computed from the ingredients with our published formula, not yet kitchen-tested. General guidance, not medical advice. Talk to your prescriber. How
As written, 1669 kcal goes into the pot and 2201 g of ingredients comes out as about 2120 g of food: 79 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.