Low Fat Scrambled Eggs with Bitter Melon
Elevate your breakfast game with this lean and nutritious recipe for Low Fat Scrambled Eggs with Bitter Melon. Combining the distinct, slightly tangy bite of bitter melon with fluffy scrambled eggs, this dish offers a unique balance of flavors and textures that's perfect for a healthy start to the day or a light lunch. With just a handful of ingredients like skim milk, green onions, and a touch of seasoning, this recipe keeps it simple and low-fat, while delivering plenty of nutrients. A quick 20-minute prep and cook time means you can enjoy a wholesome meal without the hassle. Ideal for those seeking a low-calorie, diabetic-friendly dish with Asian-inspired flair, serve it hot and fresh for a delightfully satisfying meal!
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Recipe Information
Ingredients
- 1 medium bitter melon
- 4 eggs
- 0.25 cup skim milk
- 0.25 teaspoon salt
- 0.25 teaspoon black pepper
- 2 stalks green onion
- 1 for spraying cooking spray
Instructions
Start by preparing the bitter melon. Slice it in half lengthwise, scoop out the seeds and pith, then slice the melon into thin half-moons.
Lightly salt the bitter melon slices and let them sit for about 5 minutes to draw out bitterness. Rinse them under cold water and pat dry with a paper towel.
Crack the eggs into a bowl, add the skim milk, salt, and black pepper. Whisk until well combined and slightly frothy.
Chop the green onions into small pieces, separating the white and green parts.
Heat a non-stick skillet over medium heat and lightly coat with cooking spray.
Add the white part of the green onion to the skillet and sauté for about 1 minute until fragrant.
Add the sliced bitter melon to the skillet and cook for another 3-4 minutes until slightly tender but still crisp.
Pour the egg mixture over the bitter melon and reduce the heat to low. Allow the eggs to set slightly without stirring, about 1-2 minutes.
Gently stir the egg mixture, pulling them across the skillet with a spatula to form soft curds.
Continue cooking for about 2-3 minutes, stirring occasionally until the eggs are softly scrambled and fully cooked.
Sprinkle the green part of the chopped green onions on top and serve immediately.
Nutrition Facts
Calories |
379 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.1 g | 30% | |
| Saturated Fat | 7.2 g | 36% | |
| Polyunsaturated Fat | 1.2 g | ||
| Cholesterol | 749 mg | 250% | |
| Sodium | 1082 mg | 47% | |
| Total Carbohydrate | 12.9 g | 5% | |
| Dietary Fiber | 3.6 g | 13% | |
| Total Sugars | 7.1 g | ||
| Protein | 29.0 g | 58% | |
| Vitamin D | 4.8 mcg | 24% | |
| Calcium | 229 mg | 18% | |
| Iron | 4.6 mg | 26% | |
| Potassium | 900 mg | 19% | |
*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.
