Low Sodium Scrambled Eggs with Bitter Melon
Elevate your breakfast routine with this nutritious and flavorful recipe for Low Sodium Scrambled Eggs with Bitter Melon. Perfectly combining the creamy richness of lightly whisked eggs with the unique, slightly bitter taste of sautéed bitter melon, this dish is both wholesome and satisfying. The addition of green onions lends a crisp and fresh contrast, while a touch of black pepper enhances the overall flavor without overwhelming the natural ingredients. With simple prep and cook times totaling just 20 minutes, this low-sodium option is ideal for a heart-healthy breakfast or brunch. Serve it warm for a comforting meal that showcases the benefits of incorporating bitter melon into your diet.
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Recipe Information
Ingredients
- 1 medium bitter melon
- 4 large eggs
- 2 tablespoons milk
- 0.25 teaspoon black pepper
- 1 tablespoon olive oil
- 2 stalks green onions
Instructions
Wash the bitter melon thoroughly under running water, then cut it in half lengthwise. Remove the seeds and slice the halves into thin half-moons.
Take the green onions and chop them finely, both the white and green parts, to add a refreshing flavor contrast to the dish.
In a medium-sized bowl, crack the eggs and add the milk. Whisk them together until well combined. This mixture will give the eggs a creamy texture.
Add the black pepper to the egg mixture and continue whisking for a few seconds to combine. Set aside.
Heat olive oil in a non-stick pan over medium heat. Once heated, add the chopped bitter melon slices to the pan.
Sauté the bitter melon for about 4–5 minutes until it becomes slightly tender. Stir occasionally to ensure even cooking.
Once the bitter melon is tender, add the finely chopped green onions to the pan and cook for another minute.
Reduce the heat to low and pour the egg mixture into the pan over the bitter melon and green onions.
Gently stir the egg mixture with a spatula, pushing the edges towards the center of the pan. This will ensure a soft scramble.
Continue cooking the eggs while stirring occasionally, until they are set but still soft, for about 3–4 minutes.
Once cooked to desired consistency, remove the pan from the heat promptly to prevent overcooking.
Transfer the scrambled eggs and bitter melon to serving plates and enjoy your nutritious, low sodium breakfast or brunch!
Nutrition Facts
Calories |
498 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 37.5 g | 48% | |
| Saturated Fat | 9.7 g | 48% | |
| Polyunsaturated Fat | 2.5 g | ||
| Cholesterol | 750 mg | 250% | |
| Sodium | 479 mg | 21% | |
| Total Carbohydrate | 11.3 g | 4% | |
| Dietary Fiber | 3.6 g | 13% | |
| Total Sugars | 5.5 g | ||
| Protein | 27.9 g | 56% | |
| Vitamin D | 4.4 mcg | 22% | |
| Calcium | 186 mg | 14% | |
| Iron | 4.7 mg | 26% | |
| Potassium | 845 mg | 18% | |
*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.
