Thursday Nugget

Healthy Recipe of the Week

A Post-Cinco de Mayo Tex-Mex Dish: Vegetable Migas

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  • ½ small Red Onion (finely chopped)
  • ½ Red Bell Pepper (seeded, finely chopped)
  • ½ cup Carrots (grated)
  • ½ cup Zucchini (grated)
  • ½ cup Tomatoes (finely chopped)
  • ¼ cup Green Onions (finely chopped)
  • 1 Jalapeno (finely chopped)
  • 2 extra-large Eggs
  • 3 Egg Whites
  • ¼ 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


Prepare all the vegetables: finely chop both the red onion and bell pepper; use a box grater to grate enough carrots and zucchini for ½ cup each. Finely chop tomatoes and jalapeno. 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. In a medium non-stick pan, add 1-teaspoon canola oil and warm over medium-high heat. Add onions, bell peppers, carrots, and zucchini. Stir frequently and sauté until vegetables are soft (about 4 – 5 minutes). Stir in tomatoes and jalapeno. Cook 1 – 2 minutes and remove from heat. Transfer the vegetable mixture to a plate and reserve. Warm remaining 2 tablespoons of canola oil over medium-high heat. Add tortilla strips and stir constantly with a spatula; cook until golden (about 3 – 4 minutes). Quickly stir in salsa and cook for 1 minute. Stir in egg mixture. Continue to stir constantly until eggs are set (about 2 minutes). Remove from heat and mix in the vegetables. Makes 4 servings.

Nutrition Information:

1 Cup = 1 Serving. 136 Calories. 1.2g Saturated Fat.177mg Sodium. 104mg Cholesterol. 11.4g Carbohydrates. 3.9g Sugar. 7.7g Protein.







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