Migas with Chorizo

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Migas—a dish of eggs scrambled with torn-up corn tortillas—was created as a way to use up stale tortillas. So if you have some sitting around, use those and skip the toasting instructions in Step 1.

2 servings, 1 1/2 cups each

Active Time: 20 minutes

Total Time: 20 minutes

Nutrition Profile

Diabetes appropriate | Low calorie | Healthy weight | View Complete Nutrition Guidelines»

Ingredients

4 corn tortillas, cut into 1-by-2-inch strips
2 large eggs
4 large egg whites
2 tablespoons prepared tomato salsa
1 teaspoon canola oil
1/4 cup chopped onion
1 jalapeno pepper, seeded and minced
1/4 cup finely diced chorizo, (see Note)
1 medium tomato, diced
1/4 cup shredded reduced-fat Cheddar cheese

Preparation

Preheat oven to 400°F. Place tortilla strips on a baking sheet and bake until lightly crisped, about 5 minutes.
Whisk eggs, egg whites and salsa in a medium bowl. Heat oil in a large nonstick skillet over medium heat. Add onion, jalapeno, chorizo and the toasted tortillas; cook, stirring frequently, until the onion is softened, 2 to 3 minutes. Add the egg mixture, reduce heat to medium-low and cook, stirring occasionally, until the eggs are set, about 2 minutes. Add tomato and cook, stirring, until heated through, about 1 minute. Remove from the heat and stir in cheese.

Tips & Notes

Note: Chorizo, a spicy pork sausage seasoned with paprika and chili, is originally from Spain and is often used in Mexican cooking. Chorizo can be made with raw or smoked, ground or chopped pork. Chorizo is available at well-stocked supermarkets, specialty food stores or online at tienda.com.

Nutrition

Per serving: 375 calories; 18 g fat (6 g sat, 8 g mono); 233 mg cholesterol; 31 g carbohydrates; 22 g protein; 5 g fiber; 560 mg sodium; 560 mg potassium.

Nutrition Bonus: Vitamin C (25% daily value), Vitamin A (20% dv), Calcium & Iron (15% dv).

2 Carbohydrate Serving

Exchanges: 2 starch, 1 vegetable, 2 medium fat meat, 1 fat