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Migas "Crumbs"

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Migas "Crumbs"
En Español

Fivestar Rating
(57 votes)
Recipe Total Cost
  • Makes: 4 servings
  • Cook Time: 20 minutes

Eggs, tortillas, pepper, onion, and cheese are a tasty combination in this quick and easy recipe. 

Ingredients

  • 4 tortillas (large)
  • 3 tablespoons canola oil
  • 1/4 cup bell pepper
  • 1/4 cup onion
  • 4 egg (lightly beaten)
  • 4 tablespoons cheddar cheese, low-fat (grated)

Directions

1. Wash hands and cooking area.

2. Tear tortillas into small pieces.

3. Heat oil in a medium-sized pan.

4. Add tortillas and stir until pieces begin to brown.

5. Add peppers and onion; sauté until soft.

6. Add eggs; stir until the eggs are cooked.

7. Remove from heat and sprinkle on the grated cheese.

8. Cover the pan and let cheese melt.

9. Serve immediately.

Source: Texas Cooperative Extension, The Texas A&M University System, Expanded Nutrition Program

Nutrition Information

Serving Size: 1/4 recipe (138g)
Nutrients Amount
Total Calories 398
Total Fat 21 g
Saturated Fat 4 g
Cholesterol 187 mg
Sodium 560 mg
Carbohydrates 38 g
Dietary Fiber 3 g
Total Sugars 2 g
Added Sugars included 0 g
Protein 14 g
Vitamin D 1 mcg
Calcium 151 mg
Iron 3 mg
Potassium 213 mg
N/A - data is not available
Nutrients Amount
Total Calories 398
Total Fat 21 g
Saturated Fat 4 g
Monounsaturated Fat 11 g
Polyunsaturated Fat 5 g
Linoleic Acid 4 g
α-Linolenic Acid 1 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 29 mg
Cholesterol 187 mg
Carbohydrates 38 g
Dietary Fiber 3 g
Total Sugars 2 g
Added Sugars included 0 g
Protein 14 g
Minerals
Calcium 151 mg
Potassium 213 mg
Sodium 560 mg
Copper 147 mcg
Iron 3 mg
Magnesium 24 mg
Phosphorus 225 mg
Selenium 32 mcg
Zinc 1 mg
Vitamins
Vitamin A 86 mcg RAE
Vitamin B6 0.2 mg
Vitamin B12 0.5 mcg
Vitamin C 8 mg
Vitamin D 1 mcg
Vitamin E 2 mg
Vitamin K 11 mcg
Folate 145 mcg DFE
Thiamin 0.4 mg
Riboflavin 0.4 mg
Niacin 3 mg
Choline 155 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
1/4 cups
Grains
2 1/2 ounces
Protein Foods
1 ounce
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