Low Sodium Traditional Migas
Discover the vibrant and healthy flavors of this Low Sodium Traditional Migas recipe, a savory Tex-Mex breakfast dish that's perfect for any time of day. Crafted with crisped corn tortilla pieces, fluffy scrambled eggs, and an array of fresh ingredients like diced tomatoes, black beans, bell peppers, and jalapeño, this recipe is packed with nutrients and bold flavors—all while keeping sodium to a minimum. The ground cumin and fresh lime juice add a delightful depth of flavor, while creamy avocado and optional unsalted tortilla chips provide the perfect finishing touch. Ready in just 25 minutes, this easy, low-sodium migas is a wholesome, satisfying dish that’s ideal for brunch or even a quick weeknight dinner. Serve it as is or pair it with fresh fruit or salad for a complete and delicious meal.
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Recipe Information
Ingredients
- 4 pieces corn tortillas
- 1 tablespoon extra virgin olive oil
- 6 pieces large eggs
- 1 cup unsalted diced tomatoes
- 1 cup unsalted black beans (rinsed and drained)
- 1 medium bell pepper (any color, diced)
- 0.5 medium white onion (diced)
- 2 cloves garlic (minced)
- 2 tablespoons fresh cilantro (chopped)
- 1 small fresh jalapeño (seeded and diced)
- 1 piece fresh lime (juiced)
- 0.5 teaspoon ground cumin
- 0.25 teaspoon ground black pepper
- 1 piece avocado (sliced, for garnish)
- 0.5 cup unsalted tortilla chips (optional, for garnish)
Instructions
Stack the corn tortillas and slice them into 1-inch squares or strips.
Heat the olive oil in a large skillet over medium heat. Once hot, add the tortilla pieces and cook until they are crisp and golden, about 4-5 minutes, stirring occasionally. Remove and set aside on a plate lined with paper towels.
In the same skillet, add the diced onion, diced bell pepper, and jalapeño. Sauté for 3-4 minutes until softened, then stir in the minced garlic and ground cumin. Cook for another 30 seconds, stirring constantly.
Reduce the skillet heat to low. Crack the eggs into a bowl, beat them until fully blended, and pour them into the skillet. Stir gently to scramble, cooking until the eggs are soft and just set, about 2-3 minutes.
Add the crisped tortilla pieces back into the skillet, along with the unsalted diced tomatoes and black beans. Gently fold the mixture together until evenly combined and heated through.
Season the mixture with lime juice and ground black pepper. Taste and adjust seasoning if needed (keep in mind it’s a low-sodium recipe).
Sprinkle the chopped cilantro over the top and serve immediately.
Garnish with sliced avocado and a handful of unsalted tortilla chips for extra crunch, if desired.
Nutrition Facts
Calories |
1930 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 95.8 g | 123% | |
| Saturated Fat | 18.1 g | 90% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 1116 mg | 372% | |
| Sodium | 503 mg | 22% | |
| Total Carbohydrate | 214.8 g | 78% | |
| Dietary Fiber | 50.0 g | 179% | |
| Total Sugars | 18.2 g | ||
| Protein | 74.8 g | 150% | |
| Vitamin D | 6.0 mcg | 30% | |
| Calcium | 547 mg | 42% | |
| Iron | 16.9 mg | 94% | |
| Potassium | 3410 mg | 73% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
