Migas Lower Fat Recipes

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MIGAS (LOWER-FAT)



Migas (Lower-Fat) image

Eggs with corn tortillas, onion, peppers and tomatoes. This lower fat version is from Southern Living.

Provided by LonghornMama

Categories     Breakfast

Time 30m

Yield 6 serving(s)

Number Of Ingredients 12

1 medium green bell pepper, cut into 1-inch pieces
1 small onion, cut into 1-inch pieces
1 serrano peppers or 1 jalapeno pepper, seeded and diced
1 garlic clove, minced
3 large plum tomatoes, peeled and diced
1/4 cup fat-free low-sodium chicken broth
1 teaspoon ground cumin
1/2 teaspoon salt, divided (I add salt)
6 (5 inch) corn tortillas
3 large eggs, lightly beaten
4 egg whites, lightly beaten
1/2 cup shredded low-fat cheddar cheese

Steps:

  • Saute first 4 ingredients in a large nonstick skillet coated with cooking spray over medium heat 5 minutes or until tender.
  • Add tomato, broth, cumin and 1/4 t salt; simmer, partially covered, stirring ocassionally, 15 minutes. Remove from skillet; keep warm.
  • Cut tortillas into 1-inch strips; cut in half crosswise. Cook strips in large skillet coated with cooking spray over medium heat 10 minutes or until crisp.
  • Add eggs to skillet; cook over medium heat, without stirring, until eggs begin to set on bottom. Draw a spatula across bottom of skillet to form large curds.
  • Sprinkle with remaining 1/4 t salt and tortilla strips, and continue cooking until eggs are thickened but still moist (do not stir constantly).
  • Remove from heat. Spoon vegetable mixture over egg mixture, and sprinkle with cheese.

Nutrition Facts : Calories 125.3, Fat 3.9, SaturatedFat 1.3, Cholesterol 95, Sodium 338.8, Carbohydrate 13.2, Fiber 2.2, Sugar 2.3, Protein 9.8

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