Essentials: Feeding Your Friends (With Migas)

Vegetarian
Gluten Free
Health score
6%
Essentials: Feeding Your Friends (With Migas)
45 min.
4
291kcal

Suggestions


Are you ready to impress your friends with a delicious and satisfying dish that’s perfect for any meal? Look no further than this delightful Migas recipe! This vegetarian and gluten-free dish is not only easy to prepare but also packed with flavor and texture that will leave everyone asking for seconds.

Imagine the crunch of baked tortilla chips mingling with fluffy scrambled eggs, all brought together by the vibrant flavors of fresh vegetables like red bell pepper, onion, and jalapeno. The addition of pepper jack cheese adds a creamy, spicy kick that elevates this dish to a whole new level. Whether you’re serving it for lunch, dinner, or as a main course, Migas is a versatile option that caters to various tastes and dietary preferences.

In just 45 minutes, you can whip up a meal that not only nourishes but also delights the senses. The combination of textures—from the crispy chips to the soft eggs—creates a satisfying experience that’s hard to resist. Plus, with only 291 calories per serving, you can enjoy this hearty dish without any guilt. So gather your friends, fire up the skillet, and get ready to share a plate of Migas that will surely become a favorite in your culinary repertoire!

Ingredients

  • ounces baked tortilla chips 
  • large eggs lightly beaten
  •  garlic clove minced
  •  jalapeno minced stemmed seeded
  • medium onion chopped
  • 0.1 teaspoon pepper 
  • 0.5 cup pepper jack cheese shredded
  • medium bell pepper red stemmed seeded chopped
  • 0.3 teaspoon salt 
  • tablespoons butter unsalted

Equipment

  • frying pan
  • whisk

Directions

  1. Whisk together the eggs, tortilla chips, salt, and pepper. Melt the butter in a 10-inch nonstick skillet over medium-high heat, swirling to coat the pan.
  2. Add the onion, red pepper, garlic, and jalapeno and cook until softened, about 5 minutes.
  3. Add the eggs and cook while gently pushing, lifting, and folding them from one side of the pan to the other, until they are nicely clumped, shiny, and wet, about 2 minutes. Quickly fold in the cheese and remove the mixture from the pan.

Nutrition Facts

Calories291kcal
Protein20.92%
Fat55.63%
Carbs23.45%

Properties

Glycemic Index
45
Glycemic Load
1.16
Inflammation Score
-8
Nutrition Score
15.274347751037%

Flavonoids

Luteolin
0.23mg
Isorhamnetin
1.38mg
Kaempferol
0.19mg
Myricetin
0.03mg
Quercetin
5.85mg

Nutrients percent of daily need

Calories:291.09kcal
14.55%
Fat:18.04g
27.75%
Saturated Fat:8.8g
54.98%
Carbohydrates:17.11g
5.7%
Net Carbohydrates:15.12g
5.5%
Sugar:3.02g
3.36%
Cholesterol:306.62mg
102.21%
Sodium:399.42mg
17.37%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.26g
30.52%
Vitamin C:44.76mg
54.26%
Selenium:27.77µg
39.67%
Vitamin A:1673.52IU
33.47%
Vitamin B2:0.48mg
28.05%
Phosphorus:276.98mg
27.7%
Calcium:183.5mg
18.35%
Vitamin B6:0.32mg
15.87%
Folate:60.18µg
15.05%
Vitamin B5:1.34mg
13.36%
Vitamin B12:0.8µg
13.28%
Zinc:1.71mg
11.37%
Vitamin E:1.7mg
11.32%
Vitamin D:1.69µg
11.26%
Iron:1.87mg
10.39%
Magnesium:34.03mg
8.51%
Fiber:1.99g
7.96%
Potassium:273.65mg
7.82%
Vitamin B1:0.1mg
6.46%
Manganese:0.13mg
6.42%
Copper:0.1mg
4.9%
Vitamin K:3.44µg
3.28%
Vitamin B3:0.51mg
2.56%