Tex-Mex Migas

Vegetarian
Gluten Free
Health score
5%
Tex-Mex Migas
12 min.
4
227kcal

Suggestions


Craving a quick, flavorful, and satisfying Tex-Mex side dish? Look no further than these zesty Migas! Ready in just 12 minutes, this vegetarian and gluten-free delight is perfect for a busy weeknight or a lazy weekend brunch. Imagine crispy corn tortillas mingling with soft-set eggs, a generous helping of melty Monterey Jack cheese, and a delightful kick from jalapeños all brightened up with fresh green onions and salsa. This isn't just breakfast; it's a fiesta in a pan!

This recipe is incredibly versatile. Adjust the amount of jalapeño to your liking – go bold or keep it mild! Feel free to experiment with different types of cheese too, like cheddar or pepper jack, for an extra layer of flavor. What makes these Migas truly special is the contrasting textures: the satisfying crunch of the tortillas, the creamy eggs, and the gooey cheese – all working together harmoniously.

At only 227 calories per serving, you can indulge without guilt. Whether you serve these Migas as a vibrant side dish, a satisfying light meal, or a creative topping for tacos, they're guaranteed to be a crowd-pleaser. So, grab your whisk and a frying pan, and prepare to experience the deliciousness of Tex-Mex cuisine in a matter of minutes! Don't forget your favorite hot sauce for an extra punch of flavor!

Ingredients

  • tablespoon canola oil 
  • 6-inch corn tortillas cut into 1/2-inch-wide strips ()
  • large egg whites 
  • large eggs 
  • 0.5 cup green onions sliced
  • 0.3 cup jalapeño peppers seeded chopped ( 2 large)
  • 0.7 cup low sodium shoyu 
  • 0.3 cup monterrey jack cheese shredded
  • 0.5 cup onion chopped

Equipment

  • bowl
  • frying pan
  • whisk

Directions

  1. Place eggs and egg whites in a bowl; stir with a whisk until blended.
  2. Heat a medium nonstick skillet over medium-high heat.
  3. Add oil to pan; swirl to coat.
  4. Add tortilla strips to pan, and cook 3 minutes or until brown, stirring frequently.
  5. Add onion and jalapeo peppers to pan; saut 2 minutes or until tender. Stir in 2/3 cup salsa, and cook, stirring constantly, 1 minute.
  6. Add egg mixture; cook 2 minutes or until eggs are soft-set, stirring occasionally.
  7. Sprinkle egg mixture with cheese. Cook 30 seconds or until cheese melts. Top with green onions, and serve immediately.
  8. Serve with hot sauce, red salsa, or green salsa, if desired.

Nutrition Facts

Calories227kcal
Protein26.96%
Fat42.48%
Carbs30.56%

Properties

Glycemic Index
42.13
Glycemic Load
5.71
Inflammation Score
0
Nutrition Score
12.904782564744%

Flavonoids

Luteolin
0.08mg
Isorhamnetin
1mg
Kaempferol
0.3mg
Myricetin
0.01mg
Quercetin
5.68mg

Nutrients percent of daily need

Calories:227.1kcal
11.35%
Fat:10.89g
16.76%
Saturated Fat:3.38g
21.13%
Carbohydrates:17.64g
5.88%
Net Carbohydrates:14.88g
5.41%
Sugar:2.17g
2.42%
Cholesterol:147.88mg
49.29%
Sodium:1695.5mg
73.72%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.56g
31.12%
Vitamin K:29.84µg
28.42%
Phosphorus:283.85mg
28.39%
Selenium:19.82µg
28.32%
Vitamin B2:0.46mg
26.76%
Manganese:0.33mg
16.52%
Magnesium:63.15mg
15.79%
Calcium:141.07mg
14.11%
Folate:53.63µg
13.41%
Vitamin C:10.5mg
12.73%
Vitamin B6:0.25mg
12.63%
Fiber:2.76g
11.03%
Potassium:375.33mg
10.72%
Iron:1.88mg
10.44%
Vitamin E:1.55mg
10.35%
Zinc:1.54mg
10.27%
Vitamin A:461.1IU
9.22%
Vitamin B5:0.86mg
8.58%
Vitamin B12:0.43µg
7.24%
Copper:0.12mg
5.87%
Vitamin B3:1.1mg
5.49%
Vitamin D:0.81µg
5.38%
Vitamin B1:0.08mg
5.14%
Source:My Recipes