Migas “Crumbs”
Scrambled eggs with torn tortilla, peppers, onion and cheddar in one pan — 13.7 g of protein in 25 minutes.
Sodium is calculated without salt added to taste.
Per 1 serving of 4 — 1/4 of the pan. Estimated; may vary.
Migas for four: torn flour tortillas crisped in oil, then scrambled with eggs, bell pepper, onion and a little cheddar. About 414 calories a quarter of the pan with 14 g protein. It is a Tex-Mex breakfast that uses up tortillas going stale, and it comes together in one pan in 25 minutes.
The tortilla pieces are the point. Let them brown properly in the oil before anything else goes in, so they stay crisp instead of turning soft once the eggs land on them. Keep the heat at medium and pull the pan off as soon as the eggs are set; they carry on cooking in the residual heat.
Serve with salsa or hot sauce and, if you want more vegetables, a handful of spinach stirred in with the peppers. Migas do not keep well once scrambled, so cook what you will eat; the tortilla crumbs can be fried ahead and kept in a jar.
Ingredients
Amounts below make 4 servings, one serving is 1/4 of the pan.
- Tortilla (Wheat Flour)4 large (10")
- Egg (Whole, Raw)4, lightly beaten
- Canola Oil3 tablespoons (41 g)
- Peppers (Bell)1/4 cup, chopped (37 g)
- Onions (Yellow)1/4 cup, chopped (40 g)
- Cheddar Cheese4 tablespoons, grated (28 g)
- Tear the tortillas rather than cutting them; uneven pieces give more crisp edges.
- Brown the tortilla pieces fully before adding the vegetables, or they go soft under the eggs.
- Take the pan off the heat while the eggs still look slightly wet; they finish cooking in the pan.
- Eat the same day. Fried tortilla crumbs on their own keep a week in an airtight jar at room temperature.
- Contains: egg, milk (cheddar), wheat (flour tortillas).
- For gluten-free, use corn tortillas. For dairy-free, leave out the cheese and finish with avocado.
Method
- Wash your hands and all surfaces before you start.
- Tear the tortillas into small pieces.
- Heat the oil in a medium pan over medium heat.
- Add the tortilla pieces and stir until they begin to brown.
- Add the bell pepper and onion; sauté until soft.
- Pour in the eggs and stir until they are cooked through.
- Take the pan off the heat and sprinkle the grated cheese over the top.
- Cover the pan and let the cheese melt, then serve right away.
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