Heart-Healthy Ampalaya with Scrambled Eggs
Elevate your breakfast or brunch with this "Heart-Healthy Ampalaya with Scrambled Eggs" recipe, a nutritious twist on a Filipino classic. Packed with the goodness of ampalaya (bitter melon) and protein-rich eggs, this dish is perfect for those seeking low-calorie, nutrient-dense options. The bitterness of the ampalaya is mellowed through a simple soaking technique, while the sautéed garlic and onions add depth and aroma to this wholesome meal. Lightly seasoned with low-sodium soy sauce and black pepper, and enriched with a splash of almond milk, the fluffy scrambled eggs tie the dish together beautifully. Quick to prepare and ideal for a balanced diet, this heart-healthy recipe makes for a satisfying meal that's both flavorful and health-conscious. Perfect for two servings and ready in just 25 minutes!
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Recipe Information
Ingredients
- 2 medium ampalaya (bitter melon)
- 4 large eggs
- 1 tablespoon olive oil
- 1 tablespoon low-sodium soy sauce
- 2 garlic cloves
- 1 small onion
- 0.25 teaspoon black pepper
- 2 tablespoons milk or almond milk
- 2 cups water for soaking
Instructions
Slice the ampalaya in half lengthwise and scoop out the seeds and pith with a spoon.
Thinly slice the ampalaya into crescent-shaped pieces.
In a mixing bowl, soak the sliced ampalaya in 2 cups of water. Add a pinch of salt and let it sit for 10 minutes to reduce bitterness. Drain and rinse under running water, then set aside.
Peel and mince the garlic cloves. Peel and finely chop the onion.
In a medium bowl, beat the eggs with 2 tablespoons of milk or almond milk until smooth and slightly frothy.
Heat 1 tablespoon of olive oil in a large non-stick skillet over medium heat.
Add the garlic and onion to the skillet. Sauté for 2-3 minutes until the onion becomes translucent and the garlic is fragrant.
Add the drained ampalaya slices to the skillet. Stir-fry for 3-4 minutes until they become tender-crisp.
Pour the beaten eggs over the sautéed vegetables and let them sit undisturbed for about 30 seconds.
Fold and scramble the eggs gently with a spatula, incorporating the vegetables into the mix.
Season with low-sodium soy sauce and 0.25 teaspoon of black pepper. Stir gently to mix the ingredients well and ensure the eggs are fully cooked.
Remove from heat and serve immediately. Enjoy your heart-healthy meal!
Nutrition Facts
Calories |
571 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 35.0 g | 45% | |
| Saturated Fat | 8.6 g | 43% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 744 mg | 248% | |
| Sodium | 837 mg | 36% | |
| Total Carbohydrate | 40.1 g | 15% | |
| Dietary Fiber | 10.7 g | 38% | |
| Total Sugars | 5.2 g | ||
| Protein | 32.0 g | 64% | |
| Vitamin D | 4.0 mcg | 20% | |
| Calcium | 225 mg | 17% | |
| Iron | 6.8 mg | 38% | |
| Potassium | 1766 mg | 38% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
