Vegetable Migas

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Vegetable Migas

Yields: servings
Difficulty:

Ingredients

  • 1/2 small red onion finely chopped
  • 1/2 red bell pepper seeded, finely chopped
  • 1/2 cup carrots grated
  • 1/2 cup zucchinis grated
  • 1/2 cup tomatoes finely chopped
  • 1/4 cup green onions finely chopped
  • 1 jalapeño finely chopped
  • 2 extra-large eggs
  • 3 egg whites
  • 1/4 cup water
  • dash of salt
  • 1/8 teaspoon Ground black pepper
  • 3 teaspoons canola oil divided
  • 3 6-inch corn tortillas cut into 1-inch strips
  • 2 tablespoons low-sodium salsa
Difficulty:
A Tex-Mex dish, migas are corn tortilla strips gently fried and incorporated into scrambled eggs. This spin on the classic uses very little oil while also adding an array of veggies into the mix.

Add color to every meal and snack, because adding even one serving of color in the form of fruits and vegetables each day is a great way to start building a healthier you. All forms (fresh, frozen, canned and dried) and all colors count!

Also, keep this dish healthy by using a teaspoon or two of oil plus a nonstick pan; it does wonders in terms of being a substitute for a traditional frying cooking method. But be careful not to use too large a pan for this recipe and others which call to sauté a small amount of vegetables; your veggies will be more prone to burning in a large pan.

This recipe is brought to you by the American Heart Association's Simple Cooking with Heart ® Program. For more simple, quick and affordable recipes, visit heart.org/simplecooking.

Directions

  1. Prepare all the vegetables: finely chop both the red onion half and bell pepper half; use a box grater to grate enough carrots and zucchini for 1/2 cup each. Finely chop tomatoes, scallions, and jalapeños.
  2. In a small bowl, add eggs, egg whites, water, salt, and pepper. Whisk together to combine using a fork. Use a knife or kitchen shears to cut each tortilla into 4 strips lengthwise. Then, slice each strip into 1-inch pieces. Reserve until needed.
  3. In a medium nonstick sauté pan, add 1 teaspoon oil and warm over medium-high heat. Add onions, bell peppers, carrots, and zucchini. Stirring frequently, sauté; until vegetables are soft, about 4 to 5 minutes. Stir in tomatoes, scallions, and jalapeño; cook 1 to 2 minutes and remove from heat. Transfer the vegetable mixture to a plate and reserve.
  4. Warm remaining 2 teaspoons oil over medium-high heat. Add tortilla strips and, stirring constantly with a spatula, cook until golden, about 3 to 4 minutes. Quickly stir in salsa and cook for 1 minute; stir in egg mixtures next. Continue to stir constantly until eggs are set, about 2 minutes. Remove from heat and mix in the reserved vegetables. Serve.

Chef Notes


Sliced mushrooms, chopped asparagus, or even leftover roasted potatoes or sweet potatoes can all be used in this recipe. Serve with a side of black beans.

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