Spanish-Style Omelet
スペイン風オムレツ
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
This is the preschool kitchen's take on a Spanish tortilla: a thick, soft omelet packed with potato, onion and spinach. Instead of flipping it in a frying pan, we pour everything onto a lined baking sheet and let the oven do the work, so it cooks through evenly and can be cut into neat pieces for small hands. The melted cheese and a splash of milk keep it tender and mild, and the vegetables are pre-cooked and cut small so even little ones can manage them easily.
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Ingredients
Amounts for 1 child (1 serving). An adult counts as 2 servings.
One serving here is 1.5× the portion served to a child in a Japanese preschool, sized for Western appetites. An adult counts as two servings. Tap an ingredient to check it off.
Ingredients
- 16.5 gpotato
- 15 gonion
- 15 gspinach
- 42 gegg
- 5.3 gshredded pizza cheese
- 9 gmilk
Seasonings
- 1.5 gvegetable oil
- 0.2 gsalt
- to tastepepper
Directions
Video is in Japanese and may show a different version of this dish (other ingredients or steps). Follow the ingredients and steps on this page, especially when cooking for allergies.
- 1
Thinly slice the onion, then cut the slices in half so they are half the length.
- 2
Cut the potato into quarter-rounds and boil until tender. Cut the spinach into 2 cm lengths, boil, then squeeze out the water and drain well.
- 3
Heat the oil in a pan and sauté the onion from step 1.
- 4
Turn off the heat, then add the beaten egg, the potato and spinach from step 2, salt, pepper, shredded pizza cheese, and milk, and mix well.
- 5
Line a baking sheet with parchment paper and pour in the egg mixture. Bake in a 180°C (350°F) oven for about 20 minutes.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 115.5 kcal | 231 kcal | 115.5 kcal |
| Protein | 7.7 g | 15.3 g | 7.7 g |
| Fat | 8 g | 15.9 g | 8 g |
| Carbohydrates | 3.9 g | 7.8 g | 3.9 g |
| Salt equivalent | 0.5 g | 0.9 g | 0.5 g |
| Calcium | 78 mg | 156 mg | 78 mg |
| Iron | 1 mg | 2.1 mg | 1 mg |
| Energy | Protein | Fat | Carbs | Salt equiv. | Calcium | Iron | |
|---|---|---|---|---|---|---|---|
| 1 serving | 115.5 kcal | 7.7 g | 8 g | 3.9 g | 0.5 g | 78 mg | 1 mg |
| 1 adult serving | 231 kcal | 15.3 g | 15.9 g | 7.8 g | 0.9 g | 156 mg | 2.1 mg |
Values are per serving (1.5× the Japanese preschool portion); an adult serving is double. They were calculated by a licensed Japanese nutritionist using the Standard Tables of Food Composition in Japan. "Salt equivalent" is sodium × 2.54, the standard Japanese measure. Allergen flags cover egg, milk and wheat only and come from the nutritionist's records. Soy sauce and miso are made with wheat but are usually allowed on Japanese wheat-free school menus, so check with your doctor.
