Migas

Vegetarian
Gluten Free
Health score
6%
Migas
20 min.
4
322kcal

Suggestions

Ingredients

  • ounces cheddar grated
  • 6-inch corn tortillas cut into 1/4-inch strips ()
  • large eggs 
  • clove garlic finely chopped
  • 0.5  bell pepper diced green seeded
  • 0.3 cup milk 
  • servings salt 
  • medium tomatoes diced seeded
  • tablespoons vegetable oil 
  • small onion yellow finely chopped

Equipment

  • bowl
  • frying pan
  • whisk
  • spatula

Directions

  1. Whisk together eggs, milk and salt in a medium bowl and set aside.
  2. Warm vegetable oil in a nonstick skillet over medium-high heat.
  3. Add tortilla strips and cook, stirring occasionally, until strips begin to crisp, about 2 minutes.
  4. Add pepper and onion and cook until softened, about 3 minutes.
  5. Add garlic and cook 1 minute longer.
  6. Add egg mixture, tomato and cheese to skillet. Cook mixture, stirring with a spatula, scraping up cooked eggs and allowing liquid to flow to bottom of pan, until eggs are set, 2 to 3 minutes.
  7. Serve immediately.

Nutrition Facts

Calories322kcal
Protein20.54%
Fat61.91%
Carbs17.55%

Properties

Glycemic Index
55.13
Glycemic Load
4.97
Inflammation Score
-6
Nutrition Score
14.919565252636%

Flavonoids

Naringenin
0.21mg
Luteolin
0.7mg
Isorhamnetin
0.88mg
Kaempferol
0.15mg
Myricetin
0.06mg
Quercetin
4.07mg

Nutrients percent of daily need

Calories:322.4kcal
16.12%
Fat:22.31g
34.33%
Saturated Fat:7.86g
49.15%
Carbohydrates:14.24g
4.75%
Net Carbohydrates:12.07g
4.39%
Sugar:3.17g
3.52%
Cholesterol:302.09mg
100.7%
Sodium:456.73mg
19.86%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:16.65g
33.31%
Selenium:30.72µg
43.88%
Phosphorus:339.09mg
33.91%
Vitamin B2:0.49mg
28.58%
Calcium:236.94mg
23.69%
Vitamin C:17.7mg
21.46%
Vitamin A:954.74IU
19.09%
Vitamin B12:0.98µg
16.25%
Vitamin K:16.9µg
16.09%
Zinc:2.18mg
14.51%
Vitamin B6:0.28mg
14.12%
Vitamin B5:1.38mg
13.84%
Folate:50.14µg
12.53%
Vitamin D:1.8µg
11.97%
Vitamin E:1.79mg
11.94%
Iron:1.77mg
9.85%
Magnesium:37.42mg
9.36%
Manganese:0.18mg
8.81%
Potassium:306.52mg
8.76%
Fiber:2.16g
8.65%
Copper:0.13mg
6.42%
Vitamin B1:0.09mg
6.16%
Vitamin B3:0.66mg
3.28%
Source:My Recipes