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