What is a Migas? Wikipedia describes it as “A traditional breakfast dish consisting of scrambled eggs mixed with strips of corn tortilla. Migas are a very popular dish at restaurants all over Texas.” Debbie’s version adapted from Texas Cooking Online, freshens up this recipe and makes it figure friendly. This recipe looks like a winner to me. According to Debbie, this is a “kitchen sink” recipe – you can put almost anything in it and it will still be fantastic.
What’s good for me in this dish?
Eggs provide tryptophan, selenium, iodine, vitamins B2 and B12, and protein. Selenium helps protect our immune systems, and regulates thyroid hormones, and protein plays a critical role in the building of our muscles, blood, skin, hair and nails.
Eggs also contain choline, known to reduce inflammation in the body. According to George Mateljan, author of World’s Healthiest Foods, inflammation contributes to heart disease, osteoporosis, type-2 diabetes and Alzheimers.
Free range, or cage free eggs are considered to be higher in quality nutrients such as all nine essential amino acids, and are less likely to contribute to high cholesterol levels.
Recipe: Migas – Mexican Breakfast
- 1 egg
- 3 Tbsp tomatoes, chopped
- 2 Tbsp onion, chopped
- 2 Tbsp cilantro, chopped
- 2 Tbsp black beans
- 1 1/2 tsp jalapeno pepper, minced
- 1/4 cup Mexican cheese blend, shredded
- 3/4 oz avocado sliced
- 1/4 tsp chili powder
- 1 medium corn tortilla
- Fill a medium saucepan full of water and simmer over medium heat, then reduce the heat to low. Reduce the heat to low.
- Crack an egg into a cup, and gently tip the egg into the water. Cover the pan and turn off the heat. Wait 4 – 5 minutes until the whites are firm and the yolk looks to be a bit runny.
- Warm tortilla in a skillet over medium heat, and transfer to a plate.
- Top warm tortilla with jalapeno pepper, tomato, onion, cilantro, black beans, and cheese. Place egg on top. Sprinkle with Chili Powder and garnish with avocado.
Number of servings (yield): 1