Change Your Choices

Change Your Life…Tips for a healthier you

Healthy Breakfast Option/Hangover Cure (?)

on December 27, 2011

Chilaquiles: A perfect breakfast dish that is made healthier with a few small changes.

This picture was taken moments before I devoured everything and licked the plate clean!

I had Chilaquiles (chee-lah-KEE-lays) for breakfast yesterday and enjoyed every bite!  I  was concerned that the main ingredient might be fried pork rinds so I was happy to find out that it is tortilla chips.  I was also happy to see that it is very easy to make and with a few changes is a very healthy and filling breakfast- I would even have this for lunch or dinner.  Rumor has it this will also cure a hangover but I have not tested that.

Another bonus: we are headed into some major snack holidays (New Year’s Eve, Rose Bowl, and Super Bowl) and Chilaquiles are a great way to use up those tortilla chips that are left in the bottom of the bag.

Here is the basic recipe but feel free to play with it  and make it your own.



  • 2 cups tortilla chips (try Garden of Eatin’ Blue Corn Chips or Archer Farms Blue Corn Chips with flaxseed)
  • 2 cups green chile sauce (you can make your own or buy the stuff in a jar, I prefer red sauce)
  • 1 cup shredded white cheese (queso quesadilla or mozzarella)- Opt for a low or non-fat cheese.
  • Sour cream (low-fat or non-fat.  Even better?  Plain Greek yogurt
  • oil for pan (I prefer olive oil)

Options to make this more nutritious with very few calories

  • Diced onions
  • Diced tomatoes
  • Diced green peppers
  • Chopped red cabbage

Other options:

I like a fried egg on top, others mix this with scrambled eggs.   You could also whip in a few egg whites to save some calories.  Feel free to add some leftover chicken breast or pork.


Lightly coat a medium frying pan with oil.  Heat over medium-high heat, stir in veggies.  Add  tortilla chips.  Quickly pour sauce over chips and reduce heat to medium-low.  Simmer chips in sauce (but do not stir them) until the chips have absorbed enough liquid to become soft. Sprinkle cheese  on top and let cheese melt.  Serve immediately.Serves 2*If you do not have chips you can fry stale or dried-out corn tortillas.  Just cut into strips, fry until crispy, drain and add a little salt.  Add back them back into the pan and add your green chile sauce.

It is tough to figure the nutritional value as there are so many variations but I am guessing about 350 calories in a serving with the egg.  If you are seriously counting calories/sodium, read the packages for more info.

This dish is high in fiber, vitamin A, vitamin C, and protein if made with eggs or meat.  Careful- it can also be high in fat because of the oil and type of chips used.  Reduce the sodium by using a no-salt added chip.  It is a hearty meal that will keep you going until lunchtime and beyond.   You will not get the mid-morning cravings that are common with many other breakfast foods.

They taste even better when eaten near the ocean! This meal held us the whole day.


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