Tim Scallon/Registered Dietitian Nutritionalist
If you ever find yourself with leftover corn tortilla chips, I have the perfect dish that is delicious and comes together in minutes. Years ago, I would make occasional trips to Austin to visit a friend. One of our routine breakfast stops was a local restaurant named Trudy’s. At the time, their signature dish was migas.
The word migas in Spanish means crumbs and refers to the use of day old bread crumbs that were combined with other ingredients in Spanish and Portuguese cuisines. Originally introduced by shepherds, migas was a typical breakfast of hunters in southern Spain. The other ingredients vary widely from garlic and olive oil to potatoes, beans or pork depending on the region.
In different areas of Mexico, migas is a traditional breakfast dish consisting of crispy crumbled corn tortilla chips folded into scrambled eggs. The dish makes use of leftover tortillas and is an inexpensive, hearty working-class breakfast. Another variation, “a la Mexicana” adds diced white onions, jalapeno or serrano peppers and fresh tomatoes, the colors of the Mexican flag. In Mexico City, you get a different dish entirely; garlic soup thickened with day-old bread and seasoned with meat and spices to which is added a raw egg, similar to egg drop soup.
I think the Tex-Mex version of Migas captures the best of them all. This was the dish I was served all those years ago in Austin. While ingredients still vary from one place to the next, generally it’s found on breakfast menus and consists of scrambled eggs, broken corn tortilla chips, cheese, onions, garlic, peppers and spices.
This is a good time of year to serve migas, because we are still getting fresh ingredients from the garden. The spiciness of the dish varies depending on the type of pepper used; jalapeno or serrano for more spice, poblano or bell for less. Seasonings are simple in my recipe, just ground cumin, salt and pepper. I add the spices and a dash of extra garlic powder to the eggs to flavor them. A couple of tablespoons of milk added to the eggs makes them fluffy. How much to crumble the chips is a matter of preference. I like pieces of softened chip visible in the mix which enhances texture and eye appeal.
You often find recipes that specify sauteing garlic for 1-2 minutes. The flavor of garlic intensifies the longer it is sauteed changing the flavor from mild to burned. I love garlic but every ingredient has its place. A good dish has balance without any one ingredient screaming over the others. So, when your sauté includes garlic, add it at the end to get that mild yet characteristic flavor. Interestingly, adding garlic to soups or stews is another matter. The flavor infuses into the liquid and does not taste burned.
Food has a way of transporting us to different places and times. Feeling nostalgic after making Migas, I looked to see if Trudy’s was still in Austin. Indeed, it is and they still serve Migas. In my mind, it will always serve as a memory of the joy of Tex-Mex breakfasts and the carefree fun of old times with good friends.
Tim Scallon is a registered dietitian nutritionist with years of experience practicing nutrition therapy in local hospitals and clinics, teaching nutrition and developing healthy recipes.
Tex-Mex Migas
Serving size: ½ recipe; Serves 2
Ingredients
- 3 eggs, beaten
- 2 tablespoons skim milk
- ¼ teaspoon garlic powder
- ¼ teaspoon ground cumin
- Dash of salt and coarse black pepper
- 1 tablespoon olive oil
- ¼ cup onion, diced
- ¼ cup poblano pepper (or any green pepper), diced
- 1 clove garlic, diced
- 1 cup tortilla chips, broken into bite size pieces
- ¼ cup salsa
- ½ cup cheddar cheese, grated
Directions
- In a medium mixing bowl, whisk the eggs until well beaten. Stir in the milk, garlic powder, cumin, salt and pepper.
- In a large sauté pan, heat the oil over medium high heat. Add the onions and peppers and sauté stirring occasionally until the onion is soft. Add the diced garlic and sauté an additional 1-2 minutes until the garlic is fragrant.
- Reduce heat to medium and stir in the egg mixture. Stir until the eggs are completely scrambled. Stir in the chips, salsa and cheese and cook about 2 minutes until the cheese is melted and the chips are softened.
- Top with fresh cilantro and serve with slices of avocado.
Exchanges per serving: 1.5 Medium Meats, 1 Starch, 1 Vegetable, 4 Fats
Nutrients per serving: Calories: 374; Calories from fat: 234; Total Fat: 26g; Cholesterol: 275mg; Sodium: 638mg; Total Carbohydrate: 18g; Dietary Fiber: 2g; Protein: 18g