Ingredientes para Migas Lower Fat
- Green Bell Pepper
- 1/2 medium Onion (chopped)
- Serrano Peppers
- Garlic Clove
- Plum Tomatoes
- Fat Free Low Sodium Chicken Broth
- Ground Cumin
- 1/2 teaspoon Salt
- 6 corn tortillas
- 6 large Eggs
- Egg Whites
- Low Fat Cheddar Cheese
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Como fazer Migas Lower Fat
- Heat cooking spray in a large nonstick skillet over medium heat. Add 1/2 medium onion (chopped), 1/2 green bell pepper (chopped), and 1/2 red bell pepper (chopped). Saute for 5 minutes, or until tender.
- Stir in 1 (14.5 ounce) can diced tomatoes, undrained, 1/2 cup low-sodium chicken broth, 1/2 teaspoon ground cumin, and 1/4 teaspoon salt.
- Reduce heat to low, cover, and simmer for 15 minutes, stirring occasionally.
- While the vegetable mixture simmers, prepare the tortillas: Cut 6 corn tortillas into 1-inch strips. Cut strips in half crosswise.
- Once the vegetable mixture is cooked, remove it from the skillet and set aside, keeping warm.
- Add cooking spray to the same skillet. Add the tortilla strips and cook over medium heat for 10 minutes, stirring occasionally, until golden brown and crispy.
- In a separate bowl, whisk 6 large eggs with a pinch of black pepper.
- Pour the whisked eggs into the skillet with the tortilla strips. Cook over medium heat, without stirring, until the eggs begin to set on the bottom.
- Using a spatula, gently lift the edges of the eggs to allow uncooked egg to flow underneath. Continue until the eggs are mostly set but still slightly moist.
- Sprinkle with the remaining 1/4 teaspoon salt and the crispy tortilla strips.
- Spoon the warm vegetable mixture over the eggs. Sprinkle with 1/2 cup shredded Monterey Jack cheese (optional).
- Serve immediately and enjoy!
Nutrition Information (Approximate per serving)
Sodium
14 g
Sugar
9g
Fat
6g
Carbs
4g
