Heart Healthy
These Tex-Mex migas include corn tortilla strips mixed with scrambled eggs and salsa and topped with a heap of vegetables. Traditionally migas are enjoyed for breakfast but these are so deliciosa you can serve them any time of day.
Print Recipe
Vegetable Migas
-
Servings:
4
-
Serving Size :
1 1/4 cups
Ingredients
-
3 egg whites -
2 egg -
1/4 cup water -
1/8 teaspoon pepper -
1/16 teaspoon salt -
3 teaspoons canola oil -
1/2 small red onion -
1/2 red bell pepper -
1/2 cup carrots -
1/2 cup zucchini -
1/2 cup tomatoes -
1/4 cup green onions -
1 jalapeño -
3 corn tortillas -
2 tablespoons salsa
Directions
Tip: Click on step to mark as complete.
-
In a small bowl, using a fork, whisk together the egg whites, eggs, water, pepper, and salt. Set aside. -
In a medium skillet, heat 1 teaspoon oil over medium-high heat, swirling to coat the bottom. Cook the red onion, bell pepper, carrot, and zucchini for 4 to 5 minutes, stirring frequently. Stir in the tomatoes, green onions, and jalapeño. Cook for 1 to 2 minutes. Transfer the mixture to a plate. -
In the same skillet, still over medium-high heat, heat the remaining 2 teaspoons oil, swirling to coat the bottom. Cook the tortilla strips for 3 to 4 minutes, or until golden, stirring constantly. Stir in the salsa. Cook for 1 minute. Stir in the egg mixture. Cook for 2 minutes, or until the eggs are set, stirring constantly. Remove from the heat. -
Stir in the vegetable mixture.
Cooking Tip: To easily grate vegetables, use a box grater or the grater attachment on a food processor. You can also use a spiralizer or a peeler and then chop the zucchini into smaller pieces.
Keep it Healthy: Serve with a side of no-salt-added black beans.
Tip: If you don't have the vegetables listed on hand, swap in the same amount of others, such as sliced mushrooms, chopped asparagus, or leftover roasted potatoes or sweet potatoes.
Nutrition Facts
Calories
Protein
FiberNutrition Facts
| Calories | 136 | |
|---|---|---|
| Total Fat | 6.5 g | |
| Saturated Fat | 1.0 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 1.5 g | |
| Monounsaturated Fat | 3.5 g | |
| Cholesterol | 104 mg | |
| Sodium | 177 mg | |
| Total Carbohydrate | 11 g | |
| Dietary Fiber | 2 g | |
| Sugars | 4 g | |
| Protein | 8 g | |
Dietary Exchanges
1/2 starch, 1 vegetable, 1 lean meat, 1/2 fat
-
Servings:
4
-
Serving Size :
1 1/4 cups
Ingredients
-
3 egg whites -
2 egg -
1/4 cup water -
1/8 teaspoon pepper -
1/16 teaspoon salt -
3 teaspoons canola oil -
1/2 small red onion -
1/2 red bell pepper -
1/2 cup carrots -
1/2 cup zucchini -
1/2 cup tomatoes -
1/4 cup green onions -
1 jalapeño -
3 corn tortillas -
2 tablespoons salsa
Directions
Tip: Click on step to mark as complete.
-
In a small bowl, using a fork, whisk together the egg whites, eggs, water, pepper, and salt. Set aside. -
In a medium skillet, heat 1 teaspoon oil over medium-high heat, swirling to coat the bottom. Cook the red onion, bell pepper, carrot, and zucchini for 4 to 5 minutes, stirring frequently. Stir in the tomatoes, green onions, and jalapeño. Cook for 1 to 2 minutes. Transfer the mixture to a plate. -
In the same skillet, still over medium-high heat, heat the remaining 2 teaspoons oil, swirling to coat the bottom. Cook the tortilla strips for 3 to 4 minutes, or until golden, stirring constantly. Stir in the salsa. Cook for 1 minute. Stir in the egg mixture. Cook for 2 minutes, or until the eggs are set, stirring constantly. Remove from the heat. -
Stir in the vegetable mixture.
Cooking Tip: To easily grate vegetables, use a box grater or the grater attachment on a food processor. You can also use a spiralizer or a peeler and then chop the zucchini into smaller pieces.
Keep it Healthy: Serve with a side of no-salt-added black beans.
Tip: If you don't have the vegetables listed on hand, swap in the same amount of others, such as sliced mushrooms, chopped asparagus, or leftover roasted potatoes or sweet potatoes.