Migas
This recipe was created by HSUS’s expert chefs and approved by HSUS’s team of registered dietitians. It was specifically designed for college & university food service.
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Servings: 8
Serving Size: 3 ounces
Ingredients
1 pint Russets potatoes, peeled, cut into medium chunks
¾ cup Onion, chopped small
¾ cup Green bell pepper, chopped small
¾ cup Red bell pepper, chopped small
½ cup Roma tomatoes, chopped, small chunks
1 each Fresh jalapeno, seeded and chopped small
3 cloves Fresh garlic, minced
14 ounces Tofu, firm, drained, pat dry with paper towel and crush to resemble scrambled eggs w/ a glove and hand
½ teaspoon Turmeric
4 ounces Vegetable oil, divided
6 Corn tortillas, cut into strips
1 cup Black beans, drained, rinsed, optional
1 pint Oil for deep frying
1 teaspoon Salt
1 teaspoon Black pepper
1 cup Salsa
Preparation
1. Pour 3 ounces of oil in a skillet on medium heat.
2. Add half of red and green peppers, onions, and garlic, along with the fresh jalapeno and potatoes to skillet once the oil is hot. Cook until tender. You may want to turn heat down and stir frequently. When vegetables are tender, remove the skillet from the heat.
3. Pour one ounce of oil in another skillet on medium heat. When hot, add the turmeric and let simmer for about two minutes. Add the remaining red and green peppers, onions and garlic. Cook for 3-4 minutes and then add the crumbled tofu. Continue to cook for 3-4 minutes.
4. While tofu is cooking, deep-fry tortilla strips in vegetable oil.
5. When the potatoes mixture, scrambled tofu and fried tortilla strips are ready, combine all items together with the black beans and salsa. Gently toss to combine.
6. Top with fresh chopped tomatoes.
Nutrition information
Calories: 302 Total Fat: 17g Saturated Fat: 2.6g Monounsaturated Fat: 2.25g Polyunsaturated Fat: 7.5g Trans Fat: 0g Cholesterol: 0mg Carbohydrate: 31g Fiber: 6g Total Sugars: 3.5g Protein: 10g Sodium: 624mg Vitamin A: 12μg Vitamin C: 18mg Calcium: 187mg Iron: 4mg Folate: 54μg
