Sweet potato tor tilla
While this 25-minute meal is slightly higher in fat than some, all the sources are ideal, such as the mono-unsaturated fats of the olive oil and the eggs. Eggs come joint top with milk for protein digestibility and their amino acid score. However, with only 15.4g protein per serving, this recipe is under the recommended 20g to stimulate the recovery processes, but a 400ml glass of skimmed or soya milk, will give you roughly 14g protein, which is more than enough. Add a side salad to increase veg intake.
INGREDIENTS SERVES 4
• 800g sweet potatoes, peeled
• 2 tbsp olive oil
• 290g jar flame-roasted peppers, drained
• 1 tsp red wine vinegar
• 1 tbsp extra-virgin olive oil
• 1 tsp sweet smoked paprika
• ½ tsp ground cumin
• 1 garlic clove, crushed
• 1 bunch spring onions, sliced
• 6 eggs, beaten and seasoned
METHOD
01 Slice the potatoes into thin rounds about ½ cm thick. Heat 2 tbsp olive oil in a medium nonstick frying pan (about 25cm across), then add the potatoes and season. Cover and cook gently for 10 minutes, stirring now and again, until tender.
02 Meanwhile, put the peppers into a blender, add the vinegar, 1 tbsp extra-virgin olive oil, the spices, garlic and some seasoning and whizz to a smooth sauce.
03 Scatter the onions over the potatoes, then pour the eggs over and shake the pan to distribute them evenly. Leave the tortilla to cook for about eight minutes, shaking the pan regularly, until the eggs are almost set. Flash the pan under a high grill for one to two minutes to finish cooking then serve in wedges with salad and the sauce.
NUTRITIONAL INFO
• 409 kcals
• 19.5g fat
• 4.2g sat fat
• 46g carbs
• 6.9g fibre
• 15.3g protein
• 1.1g salt
KEY INGREDIENT SWEET POTATO
Sweet potato rarely causes inflammation so it’s a go-to source of carbohydrate in the Grand Tours. It also provides a lot of fibre. Soluble, or viscous, fibres absorb water and soften your stool. Non-viscous fibres don’t absorb water and add bulk. This root veg also contains vitamins A and C plus potassium.