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Vegetable Migas

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Vegetable Migas

These Tex-Mex migas include corn tortilla strips mixed with scrambled eggs and salsa and topped with a heap of vegetables. Traditionally migas are enjoyed for breakfast but these are so deliciosa you can serve them any time of day.

Ingredients

Servings  4   Serving Size   1 1/4 cups

  • 3 extra-large egg whites
  • 2 extra-large eggs
  • 1/4 cup water
  • 1/8 teaspoon pepper (freshly ground preferred)
  • 1/16 teaspoon salt (a pinch)
  • 1 teaspoon canola or corn oil and 2 teaspoons canola or corn oil, divided use
  • 1 small red onion, finely chopped
  • 1 medium red bell pepper, finely chopped
  • 1/2 cup grated carrots
  • 1/2 cup grated zucchini
  • 1/2 cup finely chopped tomatoes
  • 1/4 cup finely chopped green onions
  • 1 medium fresh jalapeño, seeds and ribs discarded, finely chopped
  • 3 6-inch corn tortillas, cut into 1-inch strips
  • 2 tablespoons salsa (lowest sodium available)

Directions

Tip: Click on step to mark as complete.

  1. In a small bowl, using a fork, whisk together the egg whites, eggs, water, pepper, and salt. Set aside.
  2. In a medium skillet, heat 1 teaspoon oil over medium-high heat, swirling to coat the bottom. Cook the red onion, bell pepper, carrot, and zucchini for 4 to 5 minutes, stirring frequently. Stir in the tomatoes, green onions, and jalapeño. Cook for 1 to 2 minutes. Transfer the mixture to a plate.
  3. In the same skillet, still over medium-high heat, heat the remaining 2 teaspoons oil, swirling to coat the bottom. Cook the tortilla strips for 3 to 4 minutes, or until golden, stirring constantly. Stir in the salsa. Cook for 1 minute. Stir in the egg mixture. Cook for 2 minutes, or until the eggs are set, stirring constantly. Remove from the heat.
  4. Stir in the vegetable mixture.

Cooking Tip: To easily grate vegetables, use a box grater or the grater attachment on a food processor. You can also use a spiralizer or a peeler and then chop the zucchini into smaller pieces.

Keep it Healthy: Serve with a side of no-salt-added black beans.

Tip: If you don't have the vegetables listed on hand, swap in the same amount of others, such as sliced mushrooms, chopped asparagus, or leftover roasted potatoes or sweet potatoes. 

Nutrition Facts

Vegetable Migas

CaloriesCalories

136 Per Serving

ProteinProtein

8g Per Serving

FiberFiber

2g Per Serving

Nutrition Facts

Calories 136
Total Fat 6.5 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 3.5 g
Cholesterol 104 mg
Sodium 177 mg
Total Carbohydrate 11 g
Dietary Fiber 2 g
Sugars 4 g
Protein 8 g

Dietary Exchanges
1/2 starch, 1 vegetable, 1 lean meat, 1/2 fat

 

These Tex-Mex migas include corn tortilla strips mixed with scrambled eggs and salsa and topped with a heap of vegetables. Traditionally migas are enjoyed for breakfast but these are so deliciosa you can serve them any time of day.

Nutrition Facts

Vegetable Migas

CaloriesCalories

136 Per Serving

ProteinProtein

8g Per Serving

FiberFiber

2g Per Serving
×
Calories 136
Total Fat 6.5 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 3.5 g
Cholesterol 104 mg
Sodium 177 mg
Total Carbohydrate 11 g
Dietary Fiber 2 g
Sugars 4 g
Protein 8 g

Dietary Exchanges
1/2 starch, 1 vegetable, 1 lean meat, 1/2 fat

Ingredients

Servings  4   Serving Size   1 1/4 cups

  • 3 extra-large egg whites
  • 2 extra-large eggs
  • 1/4 cup water
  • 1/8 teaspoon pepper (freshly ground preferred)
  • 1/16 teaspoon salt (a pinch)
  • 1 teaspoon canola or corn oil and 2 teaspoons canola or corn oil, divided use
  • 1 small red onion, finely chopped
  • 1 medium red bell pepper, finely chopped
  • 1/2 cup grated carrots
  • 1/2 cup grated zucchini
  • 1/2 cup finely chopped tomatoes
  • 1/4 cup finely chopped green onions
  • 1 medium fresh jalapeño, seeds and ribs discarded, finely chopped
  • 3 6-inch corn tortillas, cut into 1-inch strips
  • 2 tablespoons salsa (lowest sodium available)

Directions

Tip: Click on step to mark as complete.

  1. In a small bowl, using a fork, whisk together the egg whites, eggs, water, pepper, and salt. Set aside.
  2. In a medium skillet, heat 1 teaspoon oil over medium-high heat, swirling to coat the bottom. Cook the red onion, bell pepper, carrot, and zucchini for 4 to 5 minutes, stirring frequently. Stir in the tomatoes, green onions, and jalapeño. Cook for 1 to 2 minutes. Transfer the mixture to a plate.
  3. In the same skillet, still over medium-high heat, heat the remaining 2 teaspoons oil, swirling to coat the bottom. Cook the tortilla strips for 3 to 4 minutes, or until golden, stirring constantly. Stir in the salsa. Cook for 1 minute. Stir in the egg mixture. Cook for 2 minutes, or until the eggs are set, stirring constantly. Remove from the heat.
  4. Stir in the vegetable mixture.

Cooking Tip: To easily grate vegetables, use a box grater or the grater attachment on a food processor. You can also use a spiralizer or a peeler and then chop the zucchini into smaller pieces.

Keep it Healthy: Serve with a side of no-salt-added black beans.

Tip: If you don't have the vegetables listed on hand, swap in the same amount of others, such as sliced mushrooms, chopped asparagus, or leftover roasted potatoes or sweet potatoes. 
Healthy Recipes for the Heart

Healthy Recipes for the Heart

This digest-size recipe booklet contains 28 recipes, including Baked Flautas, Carne Asada with Chimichurri Sauce, Macaroni and Cheese with Spinach, Vegetable Migas, Jerk Tilapia Tacos with Zoodle Slaw, and Slow Cooker Thai Chicken Soup; blood pressure info and AHA recommended blood pressure levels; Blood Pressure Measurement Instruction infographic; an inspiring personal story shared by a GR Real Woman; full-color interior and photos; glossy cover; AHA dietary and lifestyle recommendations; Go Red Get Fit info; updated messaging and info about GRFW; and warning signs for heart attack and stroke.

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American Heart Association recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.

Some recipes may be suitable for people who are managing diabetes, high blood pressure, heart disease and/or other conditions or seeking low-sodium, low-fat, low-sugar, low-cholesterol or low-calories recipes. However, this site and its services do not constitute medical advice, diagnosis or treatment. Always talk to your health care provider for diagnosis and treatment, including your specific dietary needs. If you have or suspect that you have a medical problem or condition, please contact a qualified health care provider.

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