Cook the Book: Migas

Vegetarian
Gluten Free
Health score
11%
Cook the Book: Migas
45 min.
6
410kcal

Suggestions


Welcome to a delightful culinary adventure with our Cook the Book: Migas recipe! This vibrant dish is not only vegetarian and gluten-free, but it also brings a burst of flavor to your morning meal, brunch, or breakfast table. In just 45 minutes, you can whip up a hearty serving for six, making it perfect for family gatherings or a cozy weekend treat.

Migas is a traditional dish that transforms simple ingredients into a comforting and satisfying meal. Imagine crispy corn tortillas mingling with fluffy scrambled eggs, colorful bell peppers, and juicy tomatoes, all brought together with the rich creaminess of cheese and a sprinkle of fresh cilantro. Each bite is a delightful combination of textures and flavors that will leave you craving more.

Not only is this dish a feast for the taste buds, but it also offers a wholesome balance of protein, fats, and carbohydrates, making it a nutritious choice to kickstart your day. Top it off with a dollop of sour cream and a slice of orange for a refreshing finish. Whether you're serving it at a brunch gathering or enjoying it solo, Migas is sure to impress and satisfy. So, roll up your sleeves and get ready to create a dish that celebrates the joy of cooking and the pleasure of sharing good food!

Ingredients

  • tablespoon butter 
  • servings canola oil for frying
  • 0.3 cup cilantro leaves 
  •  corn tortillas 
  • 10  eggs 
  •  bell pepper green
  • 0.3 cup half and half 
  • tablespoon olive oil 
  • medium onion 
  • slices cranberry-orange relish for garnish
  • cups pepper jack cheese grated
  •  bell pepper red
  • servings salt and pepper black to taste
  • 0.3 cup cream sour
  •  tomatoes 

Equipment

  • bowl
  • frying pan
  • paper towels
  • knife
  • spatula
  • cutting board

Directions

  1. Begin by roughly chopping the onion, bell peppers, and tomatoes. Finely dice the fresh jalapeños, removing white membranes and seeds, using disposable gloves to protect your hands.
  2. In a bowl, lightly beat the eggs and half-and-half. Lightly season with salt and pepper.
  3. Finally, in a small skillet, fry the corn tortillas in canola oil until just barely crisp. Don't overbrown.
  4. Fry them just until they're no longer floppy.
  5. Drain the fried tortillas on a paper towel, then place on a cutting board. With a sharp knife, cut the tortillas into strips.
  6. Then turn them in the other direction and cut into large squares. Set aside.
  7. In a skillet, over medium-high heat, cook the onion and bell peppers in the olive oil and butter until they develop a little color.
  8. You want the veggies to have some brown and black areas, but not be soggy or soft.
  9. Next, throw the tomatoes in the skillet and cook for 1 minute.
  10. Then throw in the tortilla chips and the jalapeños. Stir the mixture and reduce the heat to low.
  11. When the skillet has cooled slightly, pour in the egg mixture.
  12. With a spatula, very gently fold the mixture together, allowing the eggs to cook slowly. Do not stir the mixture, just turn it lightly.
  13. When the eggs are cooked, throw in the cheese and plenty of chopped cilantro. Taste to check the seasoning, adding more salt, pepper, or cheese as needed. I always add cheese, it's a habit of mine.
  14. Top with a dollop of sour cream and serve on a plate with orange slices or other fresh fruit.

Nutrition Facts

Calories410kcal
Protein20.57%
Fat63.32%
Carbs16.11%

Properties

Glycemic Index
51.5
Glycemic Load
5.04
Inflammation Score
-9
Nutrition Score
21.133478268333%

Flavonoids

Hesperetin
0.64mg
Naringenin
0.92mg
Luteolin
1.07mg
Isorhamnetin
0.92mg
Kaempferol
0.21mg
Myricetin
0.12mg
Quercetin
5.04mg

Nutrients percent of daily need

Calories:409.91kcal
20.5%
Fat:29.21g
44.93%
Saturated Fat:13.03g
81.42%
Carbohydrates:16.71g
5.57%
Net Carbohydrates:13.5g
4.91%
Sugar:5.82g
6.47%
Cholesterol:320.52mg
106.84%
Sodium:562.42mg
24.45%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.35g
42.7%
Vitamin C:55.52mg
67.3%
Vitamin A:2267.74IU
45.35%
Selenium:29.86µg
42.66%
Phosphorus:419.06mg
41.91%
Calcium:374.44mg
37.44%
Vitamin B2:0.57mg
33.81%
Vitamin B6:0.39mg
19.68%
Vitamin E:2.71mg
18.08%
Folate:71.06µg
17.77%
Zinc:2.63mg
17.52%
Vitamin B12:1.01µg
16.81%
Vitamin K:16.06µg
15.29%
Vitamin B5:1.47mg
14.74%
Potassium:495.22mg
14.15%
Fiber:3.22g
12.86%
Manganese:0.25mg
12.49%
Iron:2.22mg
12.34%
Magnesium:49.09mg
12.27%
Vitamin D:1.69µg
11.28%
Copper:0.17mg
8.44%
Vitamin B1:0.12mg
7.97%
Vitamin B3:1.18mg
5.91%