Migas Lower Fat
Transform your breakfast with this irresistible "Migas Lower Fat" recipe—an updated, lighter take on the classic Tex-Mex dish! Crafted with toasted corn tortilla strips, egg whites, fresh vegetables like bell peppers and jalapeños, and a sprinkle of reduced-fat cheese, this dish is packed with flavor without the extra calories. Ready in just 25 minutes, it’s a quick and nutritious option perfect for busy mornings or a satisfying brunch. The golden, crispy tortillas provide delightful texture, while optional garnishes like salsa and cilantro add vibrant flavor. Serve this healthy migas recipe as is, or pair it with fresh avocado slices for an extra punch of creamy goodness. It's a protein-packed meal that delivers all the comfort of traditional migas without the guilt!
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Recipe Information
Ingredients
- 3 small (approx. 6-inch) corn tortillas
- 1 short spray olive oil spray
- 6 large egg whites
- 1 large whole egg
- 0.25 teaspoon salt
- 0.25 teaspoon black pepper
- 0.5 medium (diced) onion
- 1 small (diced, any color) bell pepper
- 1 small (seeded and minced) jalapeño
- 0.5 cup reduced-fat shredded cheese
- 0.5 cup diced tomatoes
- 2 tablespoons (chopped, optional) cilantro
- 0.25 cup (optional for garnish) salsa
Instructions
Stack the tortillas and slice them into small strips or bite-sized squares. Lightly spray a large nonstick skillet with olive oil and place it over medium heat.
Add the tortilla pieces to the skillet and toast them, stirring occasionally, until they turn golden brown and crispy, about 5-7 minutes. Remove the tortillas from the skillet and set aside.
In a medium bowl, whisk together the egg whites, whole egg, salt, and black pepper until fully combined. Set aside.
Respray the skillet lightly with olive oil spray and return it to medium heat. Add the diced onion, bell pepper, and jalapeño. Cook for 3-4 minutes, stirring occasionally, until the vegetables are softened.
Pour the whisked eggs into the skillet with the vegetables and let them cook for 20-30 seconds, undisturbed, until they just begin to set. Using a spatula, gently stir the eggs, scraping the skillet's bottom and folding the eggs as they cook. Continue cooking for 1-2 minutes until they are mostly firm but still slightly runny.
Add the crispy tortilla strips and shredded cheese to the skillet. Fold them into the eggs, allowing the cheese to melt, about 30 seconds.
Remove the skillet from heat. Top the migas with diced tomatoes and cilantro, if desired. Serve immediately with salsa on the side, if using.
Nutrition Facts
Calories |
622 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.5 g | 24% | |
| Saturated Fat | 8.1 g | 40% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 216 mg | 72% | |
| Sodium | 1932 mg | 84% | |
| Total Carbohydrate | 66.7 g | 24% | |
| Dietary Fiber | 11.8 g | 42% | |
| Total Sugars | 13.6 g | ||
| Protein | 52.1 g | 104% | |
| Vitamin D | 1.0 mcg | 5% | |
| Calcium | 577 mg | 44% | |
| Iron | 4.0 mg | 22% | |
| Potassium | 1252 mg | 27% | |
*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.
