(Corn-free) Migas Roll-ups
 Migas Roll-ups Recipe){kind=link}
Nutritional Info
- Servings Per Recipe: 2
- Amount Per Serving
- Calories: 198.9
- Total Fat: 12.9 g
- Cholesterol: 231.2 mg
- Sodium: 250.9 mg
- Total Carbs: 6.0 g
- Dietary Fiber: 1.1 g
- Protein: 14.8 g
View full nutritional breakdown of (Corn-free) Migas Roll-ups calories by ingredient
Introduction
Any real latinas out there will know these are not exactly real migas. But I can't have real tortillas and these make a great high-protein and healthy breakfast. If you can eat tortillas, feel free to use them. I make them with my Buckwheat Crepes recipe (also gluten-free) and it is fantastic!! Also my recipes are usually for about 2 people, but should scale easily for a family of four by doubling. Any real latinas out there will know these are not exactly real migas. But I can't have real tortillas and these make a great high-protein and healthy breakfast. If you can eat tortillas, feel free to use them. I make them with my Buckwheat Crepes recipe (also gluten-free) and it is fantastic!! Also my recipes are usually for about 2 people, but should scale easily for a family of four by doubling.Number of Servings: 2
Ingredients
-
2 large, organic eggs
1/4 large yellow onion, chopped
1/3 cup green bell pepper, diced small
1 chicken breast tender (about 2 oz, could use more if you like)
1/2 can (14 oz) fire-roasted diced tomatoes (use regular if you can't find them, but they're worth it!)
pinch ground cumin
pinch ground oregano
pinch chili powder
salt and pepper
olive oil (for cooking)
mozarella cheese, shredded (or any mild cheese)
Directions
Makes 2 servings (enough to fill 4 tortillas/crepes total)
Start the filling first, once it gets going you can start making the crepes (see recipe here: http://recipes.sparkpeople.com/recipe-detail.asp?recipe=839011).
To make the filling: Heat oil in a large skillet over medium/med-high heat. chop chicken into small, ½” pieces and begin to cook. Chop the onion and pepper and add to the chicken (chicken does not need to be done first, or else it will cook too long for the vegetables to get done). Sprinkle with salt and pepper if you like.
You can start the crepes now. Cook the filling over medium heat until chicken is done and vegetables are starting to get soft – but not overdone.
Add 2 eggs to the filling. You can use a spatula to incorporate them into the other stuff. Turn and cook until the eggs are done, but not overdone. Add the spices, to taste. Next add the tomatoes (no need to drain). The mixture will be slightly watery, but you can let it cook down a little bit to incorporate the tomato and spices into the egg mixture. If it looks done, turn the burner off or on low until the crepes are done. You don't want it to get too dry.
To make: Fill each crepe with cheese, to taste, and top with hot filling mixture. Wrap like a burrito, and place seam-side down on a plate. I did not use any topping on these, but hot sauce might be good. Or, you could try putting the cheese on top. The crepes do cool off really fast so I had to zap my second one in the microwave for 20 sec.
Number of Servings: 2
Recipe submitted by SparkPeople user EMMIESIX.
Start the filling first, once it gets going you can start making the crepes (see recipe here: http://recipes.sparkpeople.com/recipe-detail.asp?recipe=839011).
To make the filling: Heat oil in a large skillet over medium/med-high heat. chop chicken into small, ½” pieces and begin to cook. Chop the onion and pepper and add to the chicken (chicken does not need to be done first, or else it will cook too long for the vegetables to get done). Sprinkle with salt and pepper if you like.
You can start the crepes now. Cook the filling over medium heat until chicken is done and vegetables are starting to get soft – but not overdone.
Add 2 eggs to the filling. You can use a spatula to incorporate them into the other stuff. Turn and cook until the eggs are done, but not overdone. Add the spices, to taste. Next add the tomatoes (no need to drain). The mixture will be slightly watery, but you can let it cook down a little bit to incorporate the tomato and spices into the egg mixture. If it looks done, turn the burner off or on low until the crepes are done. You don't want it to get too dry.
To make: Fill each crepe with cheese, to taste, and top with hot filling mixture. Wrap like a burrito, and place seam-side down on a plate. I did not use any topping on these, but hot sauce might be good. Or, you could try putting the cheese on top. The crepes do cool off really fast so I had to zap my second one in the microwave for 20 sec.
Number of Servings: 2
Recipe submitted by SparkPeople user EMMIESIX.