Heart-Healthy Scrambled Eggs with Bitter Melon
Elevate your morning routine with this nutritious and flavorful Heart-Healthy Scrambled Eggs with Bitter Melon recipe. Combining the creamy richness of eggs whisked with low-fat milk and the unique, mildly bitter notes of tender bitter melon, this dish is a powerhouse of wellness and taste. Perfect for those seeking nutrient-rich, heart-smart meals, the recipe is made with olive oil and seasoned simply with garlic, black pepper, and a touch of salt to enhance natural flavors. Garnished with fresh green onions, this quick and easy recipe comes together in just 25 minutes, making it a fantastic choice for busy mornings or light lunches. Pair it with whole-grain toast or a crisp side salad for a balanced, healthful meal that’s as satisfying as it is nourishing.
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Recipe Information
Ingredients
- 4 large eggs
- 1 medium bitter melon
- 1 tablespoon olive oil
- 2 tablespoons low-fat milk
- 2 stalks green onions
- 1 clove garlic
- 0.25 teaspoon black pepper
- 0.25 teaspoon salt
Instructions
Wash the bitter melon thoroughly. Slice it in half lengthwise and scoop out the seeds with a spoon. Slice it into thin half-moons.
Place the sliced bitter melon in a bowl and sprinkle with a bit of salt. Allow it to sit for about 10 minutes to reduce its bitterness. Afterward, rinse under cold water and pat dry with a paper towel.
Crack the eggs into a mixing bowl, add the low-fat milk, black pepper, and salt. Whisk the mixture until well combined and slightly frothy.
Finely chop the green onions and mince the garlic.
Heat a medium-sized nonstick skillet over medium heat and add the olive oil.
Once the oil is hot, add the minced garlic and sauté for about 30 seconds until fragrant.
Add the sliced bitter melon to the skillet and cook for about 4-5 minutes, stirring occasionally until it becomes tender.
Reduce the heat to low, pour the egg mixture into the skillet, and let it sit for a few seconds until the edges start to set.
Gently stir with a spatula, pushing the eggs from the edges towards the center. Cook the eggs slowly, stirring continuously, until they are softly set and slightly runny in places.
Remove the skillet from the heat while the eggs still look a bit undercooked; they will continue to cook in the residual heat.
Sprinkle the chopped green onions over the top and serve immediately with whole-grain toast or a side salad if desired.
Nutrition Facts
Calories |
502 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 37.5 g | 48% | |
| Saturated Fat | 9.8 g | 49% | |
| Polyunsaturated Fat | 2.5 g | ||
| Cholesterol | 749 mg | 250% | |
| Sodium | 1073 mg | 47% | |
| Total Carbohydrate | 12.1 g | 4% | |
| Dietary Fiber | 3.7 g | 13% | |
| Total Sugars | 5.5 g | ||
| Protein | 28.1 g | 56% | |
| Vitamin D | 4.4 mcg | 22% | |
| Calcium | 192 mg | 15% | |
| Iron | 4.8 mg | 27% | |
| Potassium | 811 mg | 17% | |
*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.
