Recipes and photos are AI created and editorially reviewed. Nutrition figures are estimates.
Sauteed bitter melon with tomato, onion and egg.
Equipment: Large frying pan or wok
Measures and names
Ingredients
- 2 bitter melon (ampalaya), halved, seeded and sliced
- 1 tsp salt, for drawing out bitterness
- 2 tbsp oil
- 1 onion, sliced
- 4 garlic cloves, crushed
- 2 tomatoes, chopped
- 4 eggs, beaten
- 1 tbsp soy sauce or tamari
- Black pepper, to taste
Method
- Toss the sliced bitter melon with the salt and leave for 10 minutes, then rinse and squeeze dry. This tames the bitterness.
- Heat the oil in a wide pan and cook the onion and garlic for 3 minutes, until softened.
- Add the tomatoes and cook for 3 minutes, until they begin to break down.
- Add the bitter melon and stir-fry for 4 to 5 minutes, until just tender but still with some bite.
- Pour in the beaten eggs and the soy sauce. Stir gently until the egg is just set, season with pepper, and serve.
Swaps and tips
Salting and squeezing the ampalaya makes a real difference if you find it too bitter. Use fish sauce rather than soy for a more traditional flavour, or tamari to keep it gluten free.
Add carbs for the family (optional)
For the family, serve with rice alongside. The on-plan plate is complete as it is.
Nutrition estimated, per serving
| Protein | Carbs | Fibre | Fat | Calories |
|---|---|---|---|---|
| 16 g | 8 g | 4 g | 21 g | 286 kcal |
Values are estimates based on typical UK food composition data and will vary with brands and portion sizes.
Recipes are AI created and editorially reviewed; kitchen testing is ongoing. Made this recipe? .
Recipe from healthshelf.org
