Migas

Vegetarian
Gluten Free
Popular
Health score
28%
Migas
45 min.
4
478kcal

Suggestions


Welcome to the delicious world of Migas, a beloved dish that perfectly blends flavors and textures, making it a fantastic choice for breakfast, brunch, or any time you crave something hearty and satisfying. This vibrant, vegetarian meal features crispy corn tortillas slathered in a mix of sautéed vegetables and scrambled eggs, making every bite a delightful experience. Not only is it gluten-free, but it also packs a punch with fresh ingredients like jalapeños, tomatoes, and the aromatic essence of cilantro.

In just 45 minutes, you can create this popular dish that serves four hungry diners. Imagine gathering around the table with family or friends, sharing plates of flavorful Migas, topped with crumbled queso fresco for that extra creamy touch. It's a wonderful way to kick off your day or enjoy a leisurely brunch, offering a comforting yet exciting culinary adventure.

With its appealing caloric breakdown and wholesome ingredients, Migas allows you to indulge in a filling dish without compromising on health. The dynamic combination of protein, healthy fats, and carbohydrates makes it a balanced meal that energizes you for whatever the day brings. So, grab your frying pan and let's dive into the art of making this scrumptious dish that will surely impress everyone at your table!

Ingredients

  • 0.3  cilantro leaves chopped ()
  •  corn tortillas cut into bite sized pieces)
  • 12 large eggs lightly beaten ()
  •  bell pepper diced green ()
  •  jalapeño peppers diced ()
  • servings oil for frying
  • tablespoon olive oil 
  •  onion diced ()
  • cup queso fresco crumbled ()
  •  bell pepper diced red ()
  • servings salt and pepper to taste
  • large tomatoes diced ()

Equipment

  • frying pan

Directions

  1. Fry the tortillas in the oil until golden brown and crisp.
  2. Heat the oil in a pan.
  3. Add the onions and peppers and saute until tender, about 7-10 minutes.
  4. Add the tomatoes and the tortillas.
  5. Add the eggs to the pan and cook scrambled eggs style until they reach the desired level of doneness.
  6. Remove from heat and mix in the cilantro, plate and garnish with the cheese.

Nutrition Facts

Calories478kcal
Protein23.53%
Fat54.24%
Carbs22.23%

Properties

Glycemic Index
55.38
Glycemic Load
8
Inflammation Score
-10
Nutrition Score
33.288260957469%

Flavonoids

Naringenin
1.24mg
Apigenin
0.01mg
Luteolin
1.69mg
Isorhamnetin
1.38mg
Kaempferol
0.37mg
Myricetin
0.24mg
Quercetin
7.78mg

Nutrients percent of daily need

Calories:477.57kcal
23.88%
Fat:29.12g
44.8%
Saturated Fat:9.54g
59.63%
Carbohydrates:26.87g
8.96%
Net Carbohydrates:21.25g
7.73%
Sugar:9.7g
10.77%
Cholesterol:579.04mg
193.01%
Sodium:660.16mg
28.7%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:28.42g
56.85%
Vitamin C:97.3mg
117.94%
Selenium:53.72µg
76.74%
Vitamin A:3698.4IU
73.97%
Phosphorus:563.28mg
56.33%
Vitamin B2:0.84mg
49.17%
Vitamin B6:0.7mg
34.82%
Folate:125.09µg
31.27%
Calcium:308.35mg
30.84%
Vitamin B12:1.85µg
30.79%
Vitamin E:4.58mg
30.51%
Vitamin B5:2.78mg
27.79%
Potassium:899.12mg
25.69%
Vitamin D:3.82µg
25.49%
Zinc:3.54mg
23.62%
Vitamin K:24.69µg
23.51%
Manganese:0.45mg
22.57%
Fiber:5.62g
22.48%
Iron:3.83mg
21.25%
Magnesium:74.44mg
18.61%
Copper:0.3mg
15.23%
Vitamin B1:0.21mg
14.21%
Vitamin B3:2.15mg
10.74%