Beating high blood pressure with potato, corn and pepper frittata

Known in Italy as a frittata, or in Spain as a tortilla, this flat omelet can be served hot or at room temperature at any meal (including picnics). This delicious version can be kept for a day in the refrigerator before serving. Here's how to make a heart-healthy frittata.

Preparation time 10 minutes

Cooking time about 20 minutes

Serves 4

• 750 g (1 1/2 lb) peeled potatoes, quartered lengthwise, and thinly sliced across
• 1 red, yellow or orange pepper, seeded and chopped
• 30 ml (2 tbsp) olive oil
• 1 onion, halved and thinly sliced
• 250 g (1 c) frozen corn, thawed
• 3 eggs
• 60 ml (4 tbsp) finely chopped parsley
• Pepper to taste

1. Put the potatoes in a pot, cover with boiling water and bring back to the boil. Reduce the heat, then add the chopped peppers and simmer until the potatoes are just starting to cook, about 3 minutes. Drain well, cover and keep hot.

2. Heat a 25-centimetre (10-inch) nonstick frying pan over 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, until softened, about 3 minutes.

3. Add the potatoes, chopped pepper and corn, and continue sautéing, stirring and turning the vegetables, until the potatoes are tender, about 8 minutes. Remove from the heat.

4. In a large bowl, beat the eggs with the parsley and season 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 15 millilitres (1 tablespoon) oil; however, this should not be necessary with a reliable nonstick pan.]

5. Replace the skillet, with the oil remaining from cooking the vegetables, over a moderate heat. When the pan is hot, pour in the egg mixture, spreading out the vegetables evenly. Cook the omelet, shaking the pan frequently, until the edges are set and the top is beginning to look set, 3 to 4 minutes.

6. Meanwhile, preheat the grill to the hottest setting. Place the frittata under the grill until the eggs are just set, about 2 minutes. Pierce the top of the mixture with a knife to check that the frittata is cooked through.

7. Remove the pan from under the grill and leave the frittata to set for 2 minutes, then slide it onto a serving plate. Serve hot or at room temperature, cut into wedges.

Fennel and Zucchini Frittata

• Replace the pepper, onion and corn with 1 bulb of fennel, thinly sliced; 125 grams (1/2 cup) sliced mushrooms; and 1 zucchini, cut in half lengthwise and thinly sliced across. Sauté these vegetables in the hot oil for 3 minutes before adding the partly cooked potatoes.

Pepper and Potato Frittata.

• Take a tip from Spanish tapas bars and serve frittata at room temperature, cut into bite-size pieces, as an alternative to salty or high-fat fried snacks with drinks. Use 3 peppers (any colour) and 2 onions, and 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 peppers contribute vitamin C to this dish.

Each serving provides:

Key nutrients: 190 Calories, 100 Calories from Fat, 11 g Fat, 2 g Saturated Fat, 0 g Trans Fat, 7 g Protein, 18 g Carb, 3 g Fibre

Blood pressure nutrients: 87 mg Vitamin C, 24 mg Magnesium, 281 mg Potassium, 37 mg Calcium