Mediterranean Diet Ampalaya with Scrambled Eggs
Discover a vibrant twist on a Filipino classic with this Mediterranean Diet Ampalaya with Scrambled Eggs recipe! This dish combines the nutritious goodness of bitter gourd (ampalaya) with a Mediterranean flair, featuring extra virgin olive oil, tangy feta cheese, and a bright drizzle of lemon juice. Enhanced with aromatic garlic, sweet red onions, and juicy tomatoes, this low-carb, high-protein recipe is infused with the earthy essence of oregano and fresh parsley. Perfect for breakfast, brunch, or a light dinner, this wholesome dish is not only easy to prepare in under 35 minutes but also rich in antioxidants and flavor. Ideal for anyone seeking a healthy, Mediterranean-inspired meal that celebrates the unique bitterness of ampalaya.
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Recipe Information
Ingredients
- 2 medium ampalaya (bitter gourd)
- 1 teaspoon salt
- 2 tablespoons extra virgin olive oil
- 3 cloves garlic, minced
- 1 small red onion, sliced
- 1 medium tomato, diced
- 4 large eggs
- 0.5 teaspoon black pepper
- 0.5 teaspoon dried oregano
- 0.25 cup feta cheese, crumbled
- 2 tablespoons fresh parsley, chopped
- 1 tablespoon lemon juice
Instructions
Slice the ampalaya in half lengthwise and remove the seeds with a spoon. Slice the ampalaya into thin, half-moon shapes.
Place sliced ampalaya in a bowl and sprinkle with salt. Mix and let it sit for about 10 minutes to draw out the bitterness.
Rinse the ampalaya under cold running water and drain thoroughly. Pat it dry with paper towels.
In a medium-sized skillet, heat the olive oil over medium heat. Add the minced garlic and sauté until fragrant, about 1 minute.
Add the sliced red onion to the skillet and cook until translucent, about 3-5 minutes.
Stir in the diced tomato and cook for another 2 minutes until slightly softened.
Add the ampalaya to the skillet and cook for about 5 minutes, stirring occasionally until it becomes slightly tender.
In a bowl, beat the eggs and season with black pepper and dried oregano.
Push the vegetables to one side of the skillet and pour the beaten eggs into the cleared space. Cook gently, stirring the eggs occasionally until they begin to set.
Once the eggs are scrambled and cooked to your liking, gently mix them with the vegetables.
Sprinkle the crumbled feta cheese and fresh parsley over the top, then drizzle with lemon juice.
Serve immediately as a delicious and healthy Mediterranean-inspired dish.
Nutrition Facts
Calories |
825 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 62.3 g | 80% | |
| Saturated Fat | 18.9 g | 94% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 794 mg | 265% | |
| Sodium | 3311 mg | 144% | |
| Total Carbohydrate | 39.0 g | 14% | |
| Dietary Fiber | 15.0 g | 54% | |
| Total Sugars | 15.8 g | ||
| Protein | 39.4 g | 79% | |
| Vitamin D | 4.0 mcg | 20% | |
| Calcium | 544 mg | 42% | |
| Iron | 7.8 mg | 43% | |
| Potassium | 2049 mg | 44% | |
*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.
