Can we start this post with an informal survey? I’m dying to know: how many of you have never had migas? It was such a normal weekend breakfast for us growing up — my dad standing at the stove crunching up the tortilla chips to toss into scrambled eggs — that I sometimes forget it’s a regional specialty that many people outside the TexMex boundary lines have never even heard of. Especially here in Austin, migas is a city staple (though every chef has their own, sometimes wildly experimental, version of it.) I personally love the taste of migas, but don’t love starting the day with a heavy, calorie-laden breakfast… so I’ve made some tweaks to this recipe that transform it from a greasy hangover helper to one that’s downright detox-worthy. It’s naturally gluten-free, and if you’re nixing dairy, just leave out the cheese for a filling breakfast that you can feel 100% good about. Double or triple this recipe to feed a crowd…
Super Healthy Migas
*serves 2
Ingredients:
- 1 tablespoon extra-virgin olive oil
- 1/2 yellow onion, thinly sliced
- 1 jalapeño, ribs and seeds removed, finely chopped
- handful of cherry tomatoes, halved
- 3 eggs, plus 2 egg whites, lightly beaten
- 1 tablespoon milk or water
- kosher salt and freshly-ground black pepper
- 2 tablespoons grated cheddar
- 1/2 cup chopped cilantro
- 4 corn tortillas
- coarse sea salt (I love Maldon)
Instructions:
- Heat the olive oil in a large skillet over medium heat. Add the onion and jalapeño, and sauté until the onion is translucent, about 5 minutes.
- Add the cherry tomatoes, and stir over medium heat for 1 minute, just to warm the tomatoes through, but before they begin to break down.
- Meanwhile, beat the eggs and egg whites with milk (or water) and a pinch of salt and pepper. Pour into the skillet, then use a heatproof spatula to gently pull the eggs to the center of the pan, letting the uncooked parts flow to the sides. Keep moving the eggs until they’re almost set, then add the cheddar and stir to combine and let the cheese melt into the mixture. Take the eggs off the heat.
- Turn up the stove to high heat, and use a pair of tongs to place the corn tortillas, one at a time, directly on the burner for 30 seconds per side, until lightly charred and toasty. On each plate, place 1 or 2 toasted tortillas, and top with the migas. Garnish with cilantro, coarse sea salt and pepper, and serve hot.
this looks amazing! yes, i am one of those people who has never had {nor heard of!!} a miga, but just from the photos i am a convert 🙂
I have never tried of a miga but I’m pinning this so I can try it !! Thanks 🙂
Never heard of or tried migas, but now I am intrigued! These look delicious.
Love migas – can’t wait to try out this recipe. Recently I’ve been making a lot of breakfast tostadas on the weekends. Here’s my recipe: http://districtandmore.com/2014/01/08/breakfast-tostadas/
I’ve heard of Migas but never tried them. These look absolutely delicious and simple too!
So timely…I had migas for the first time a few weeks ago at my wedding in Austin (at Lamberts Downtown BBQ)!
Wow this looks so good and super healthy. I’ve never even heard of Migas before and I’m excited to give it a try!!!
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I didn’t realize Migas was a dish enjoyed throughout the world! I thought it was just a dish from Portugal – it’s very popular here too! Great to read about it there too!
can I find nutritional values anywhere for the migas? sounds delicious but have to find more heart healthy recipes since3 I had a stent put in last Tuesday for 100% blockage and its first heart attack I ever had. I am 59 years old 5’6″ tall and weigh 150lbs. I need to find other recipes that are oven baked and not fried and with less salt. can you help me out?
Hi Cynthia! So sorry that you have been through that ordeal — and good for you for turning to healthy food to improve your overall health! A lot of recent studies are showing that including eggs in your diet actually can be heart healthy, but I know there is still a lot of conflicting info out there. This is definitely a lightened up version since it uses some egg whites in place of the yolks, and you can certainly limit the amount of salt you add to the dish according to your dietary needs. If you’re still concerned about the fat content in the yolks, feel free to substitute all egg whites for the whole eggs, and omit the cheese, to make this dish virtually fat free.