Low Fat Ampalaya with Scrambled Eggs
Discover the perfect balance of health and flavor with this Low Fat Ampalaya with Scrambled Eggs recipe! This nutritious twist on the classic Filipino dish highlights the distinct bitterness of ampalaya (bitter melon), skillfully mellowed by a gentle salting and rinsing process. Paired with fluffy scrambled eggs enriched with low-fat milk, and sautéed alongside onions, tomatoes, and garlic, this dish offers a symphony of wholesome ingredients cooked in heart-healthy olive oil. In just 30 minutes, you can enjoy a low-calorie, protein-packed meal that’s as satisfying as it is good for you. Serve it as a nutrient-rich side dish or a light main course that’s perfect for any time of the day!
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Recipe Information
Ingredients
- 2 medium ampalaya (bitter melon)
- 4 large eggs
- 1 medium onion
- 1 medium tomato
- 2 cloves garlic
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons low-fat milk
- 1 tablespoon olive oil
Instructions
Slice the ampalaya in half lengthwise and remove the seeds and inner white pith. Thinly slice the ampalaya into half-moon shapes and set aside.
Place the sliced ampalaya in a bowl, add a pinch of salt, and massage it gently. Let it sit for 5 minutes, then rinse thoroughly with water to help reduce its bitterness. Drain well.
Slice the onion and tomato thinly. Mince the garlic.
In a bowl, crack the eggs and add the low-fat milk, salt, and black pepper. Beat the mixture until well combined and slightly frothy.
Heat the olive oil in a non-stick pan over medium heat. Add the garlic and sauté until fragrant, about 1 minute.
Add the onions to the pan and cook until they become translucent, about 2 minutes.
Add the tomatoes and cook until they start to soften, about 2-3 minutes.
Add the sliced ampalaya to the pan and stir to combine with the other ingredients. Cover the pan and let it cook for about 5 minutes or until the ampalaya is tender but still slightly crisp.
Pour the beaten egg mixture into the pan. Allow it to set slightly at the bottom, then gently stir and fold the eggs into the vegetables, creating soft curds.
Continue cooking and gently stirring until the eggs are fully cooked and form soft, fluffy pieces, about 4-5 minutes.
Remove from heat and serve immediately. Enjoy your low-fat ampalaya with scrambled eggs as a nutritious side or a main dish.
Nutrition Facts
Calories |
650 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 35.0 g | 45% | |
| Saturated Fat | 9.3 g | 46% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 746 mg | 249% | |
| Sodium | 2712 mg | 118% | |
| Total Carbohydrate | 52.9 g | 19% | |
| Dietary Fiber | 12.3 g | 44% | |
| Total Sugars | 19.3 g | ||
| Protein | 33.8 g | 68% | |
| Vitamin D | 4.4 mcg | 22% | |
| Calcium | 287 mg | 22% | |
| Iron | 6.5 mg | 36% | |
| Potassium | 2040 mg | 43% | |
*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.
