Tex Mex Veggie Migas

Tex Mex Migas
Stephanie Lang, MS, RDN, CDN

Nutrition Highlights (per serving)

Calories 442
Fat 26g
Carbs 32g
Protein 22g
View All
Total Time 10 min
Prep 5 min, Cook 5 min
Servings 2

Looking for a nutrient-packed and exciting alternative to your typical omelette or frittata? Migas are the perfect solution.

Migas means "crumbs" in Spanish, and variations of this dish are seen in Mexican and Tex Mex cuisine, usually consisting of leftover or stale tortillas that are re-fried in oil and mixed with eggs and/or vegetables, meat, and cheese.

This recipe uses the vegetable and bean filling from a farmstand chili tacos recipe to provide the polyphenols known for cancer prevention. The egg and cheese pack in the protein, calcium, and soft texture, and the tortilla chips add a light crunch. This is a brightly colored and nutrient-rich meal with a varied texture combination.

Ingredients

  • 4 large eggs
  • 1 ounce cheddar cheese, shredded or roughly chopped into small hunks
  • 1 cup tortilla chips (about 10 chips, broken into bite-size pieces)
  • 2 teaspoons olive oil
  • 1 cup leftover filling from farmstand chili tacos

Preparation

1. Crack the eggs into a medium bowl and beat with a whisk or fork until combined. Stir in the cheese. Add the tortilla chips and let them soak in the egg mixture for 1 minute.

2. Heat a medium skillet over medium-high heat. Add the olive oil and the egg-cheese-tortilla mixture and scramble with a spatula until 3/4 of the way cooked through.

3. Add the farmstand chili taco filling and continue scrambling for another minute or two until everything is heated and cooked through.

4. Pile onto plates and serve. Hot sauce optional.

Ingredient Variations and Substitutions

Looking for a lower saturated fat option than cheddar cheese? Try a tablespoon of plain, non-fat Greek yogurt in place of the cheese. Plain Greek yogurt is also higher in protein and calcium than cheddar cheese, but will still provide that smooth, warm texture.

If you don't want the crunch of the tortilla chips, use the soft corn tortillas from the same farmstand chili taco recipe. Beak apart the tortilla into 1/2-inch pieces and sprinkle them in the mix for a softer texture.

Cooking and Serving Tips

Pair with a seasonal fruit bowl for the best combination of sweet coolness and savory warmth to start off your day.

Still have leftover ingredients? Turn this recipe into a quiche for a flavorful and nutritious breakfast, lunch, or dinner. Use a whole wheat crust or make your own with whole wheat flour. Skip the tortilla chips, pour in the farmstand chili, and bake for 45 to 50 minutes.

Nutrition Facts
Servings: 2
Amount per serving  
Calories 442
% Daily Value*
Total Fat 26g 33%
Saturated Fat 8g 40%
Cholesterol 387mg 129%
Sodium 492mg 21%
Total Carbohydrate 32g 12%
Dietary Fiber 5g 18%
Total Sugars 4g  
Includes 0g Added Sugars 0%
Protein 22g  
Vitamin D 2mcg 10%
Calcium 241mg 19%
Iron 3mg 17%
Potassium 524mg 11%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

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