Tex-Mex Scrambled Eggs and Veggies (Migas)

Our version of the traditional Tex-Mex breakfast scramble with crunchy tortilla strips, onions, tomatoes, and peppers has only 229 calories per serving, and the servings are hearty. Perfect for brunch!

Total Time: 29 min.

Prep Time: 10 min.

Cooking Time: 19 min.

Yield: 2 servings

Ingredients:

2 large eggs

4 large egg whites

1½ tsp. olive oil

2 (6-inch) corn tortillas, cut into strips

¼ medium onion,chopped

¼ medium bell pepper, chopped

¼ medium tomato, chopped

½ oz. shredded cheddar cheese (2 Tbsp.)

Preparation:

1. Combine eggs and egg whites in a medium bowl; whisk to blend. Set aside.

2. Heat oil in medium nonstick skillet over medium-high heat.

3. Add tortillas; cook, stirring occasionally, for 3 to 4 minutes, or until crisp. Remove tortillas from pan.

4. Add onion and bell pepper; cook, stirring frequently, for 4 to 5 minutes, or until onion is translucent.

5. Add tomato; cook for 3 to 4 minutes.

6. Add egg mixture; cook, stirring frequently, for 3 to 4 minutes, or until eggs are almost set.

7. Add tortillas and cheese; cook, for 1 to 2 minutes or until cheese is melted.

Brown Rice with Garlic and Sun-Dried Tomatoes

Fresh vegetables add color and flavor to this simple side.

Total Time: 15 min.
Prep Time: 15 min.
Cooking Time: None
Yield: 8 servings, about ¾ cup each
Ingredients:
4 cups cooked brown rice
1 medium yellow bell pepper, chopped
3 garlic cloves, finely chopped
1 cup sliced sun-dried tomatoes, finely chopped, reconstituted in hot water for 10 minutes, drained
1 cup fresh basil leaves, chopped
1 (14-oz.) can artichoke hearts, packed in water, drained, rinsed
½ cup pine nuts
1 Tbsp. extra-virgin olive oil
2 Tbsp. balsamic vinegar
Sea salt and ground black pepper (to taste; optional)
4 cups mixed salad greens
1 Tbsp. grated Parmesan cheese
5 medium black olives, chopped (for garnish; optional)
Preparation:
1. Combine rice, bell pepper, garlic, sun-dried tomatoes, basil, artichoke hearts, and pine nuts in a large bowl; mix well.
2. Drizzle with oil and vinegar; toss gently to blend.
3. Season with salt and pepper if desired.
4. Arrange greens on a large platter. Top with rice mixture, cheese, and olives (if desired).
Nutritional Information (per serving):

Calories: 229

Fat: 9 g

Saturated Fat: 1 g

Cholesterol: 1 mg

Sodium: 206 mg

Carbohydrate: 33 g

Fiber: 5 g

Sugar: 4 g

Protein: 6 g

Bell Pepper and Cabbage Slaw

Total Time: 1 hr. 15 min.
Prep Time: 15 min.
Cooking Time: None
Yield: 4 servings
Ingredients:
1 medium cabbage, shredded
1 medium green (or yellow) bell pepper, chopped
1 medium red bell pepper, chopped
1 medium red onion, chopped
¼ cup rice wine vinegar
Sea salt and ground black pepper (to taste; optional)
Preparation:
1. Combine cabbage, bell peppers, onion, and vinegar in a large bowl; mix well.
2. Season with salt and pepper if desired.
3. Cover and refrigerate for 1 hour before serving.
Nutritional Information (per serving):

Calories: 93

Fat: 0 g

Saturated Fat: 0 g

Cholesterol: 0 mg

Sodium: 115 mg

Carbohydrate: 21 g

Fiber: 7 g

Sugar: 12 g

Protein: 4 g