Thursday Nugget

Healthy Recipe of the Week

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


  • 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.







About rrluthi

Certified fitness expert with a passion for educating and empowering people of all ages (young "kiddos" to the active aging "baby boomers") about the benefits of adopting and maintaining an active, healthy lifestyle, preventing injury, and feeling good. Proven strengths applying cutting-edge fitness/wellness concepts and research through roles as a health coach, fitness trainer, group exercise instructor, and rehabilitation aide—in addition to promoting these concepts in a more systematic way through blogging and social media, community outreach, and corporate wellness program facilitation.
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