For people on the go, it can be difficult to fit the recommended amount of vegetables into each day. The American Heart Association recommends 2½ cups of vegetables per day, including a variety of colors and types, for people eating a 2,000-calorie diet.
Fresh, canned or frozen vegetables are all good choices. When using canned, look for those labeled “low-sodium” or “no salt added” and rinse and drain before using. When using frozen, steer away from those that are seasoned or in sauces.
This veggie-packed recipe provides a heavy nutritional punch and can help you get your daily servings of vegetables. Be sure to scroll below the recipe for an additional cooking tip.
This recipe is provided by the American Heart Association.
Veggie Migas Recipe
- 2 extra-large eggs
- 3 large egg whites
- 1/4 cup water
- 1/8 teaspoon pepper (coarsely ground preferred)
- 1/16 teaspoon salt (a pinch)
- 1 teaspoon canola or corn oil and 2 teaspoons canola or corn oil, divided use
- 1/2 small red onion, finely chopped
- 1/2 medium red bell pepper, seeded and finely chopped
- 1/2 cup grated carrot
- 1/2 cup grated zucchini
- 1/2 cup finely chopped tomatoes
- 1/2 cup finely chopped green onions
- 1 medium fresh jalapeño, finely chopped (if you don’t want as much heat, discard the seeds and ribs)
- 3 6-inch corn tortillas, cut lengthwise into 1-inch strips
- 2 tablespoons salsa (lowest sodium available)
- In a small bowl, using a fork, whisk together the eggs, egg whites, water, pepper and salt. Set aside.
- In a medium nonstick skillet, heat 1 teaspoon oil over medium-high heat, swirling to coat the bottom. Cook the onion, bell pepper, carrot and zucchini for 4 to 5 minutes, or until the onion is soft and the vegetables are tender, stirring frequently.
- Stir in the tomatoes, green onions and jalapeño. Cook for 1 to 2 minutes. Transfer the mixture to a large plate. Set aside.
- In the same skillet, still over medium-high heat, heat the remaining 2 teaspoons oil, swirling to coat the bottom. Cook the tortilla strips for 3 to 4 minutes, or until golden, stirring constantly using a spatula. Stir in the salsa. Cook for 1 minute. Stir in the egg mixture. Cook for 2 minutes, or until the eggs are set, stirring constantly. Remove from the heat.
- Stir in the vegetable mixture.
Serves 4 | 1 1/4 cups per serving.
Cook’s Tip: Serve with no-salt-added canned black beans and avocado slices.
Nutrition Analysis (per serving):* Calories 136, Total Fat 6.5 g (Saturated Fat 1.0 g, Trans Fat 0.0 g, Polyunsaturated Fat 1.5 g, Monounsaturated Fat 3.5 g), Cholesterol 104 mg, Sodium 177 mg, Carbohydrates 11 g, Dietary Fiber 2 g, Sugars 4 g, Protein 8 g.
Dietary Exchanges: 1/2 fat, 1 lean meat, 1/2 starch, 1 vegetable
*When more than one ingredient option is listed, the first one is analyzed.
Johns Hopkins Medicine is a proud local sponsor of the American Heart Association, Greater Maryland Region.