Heart-Healthy Ampalaya with Scrambled Eggs

Savor the goodness of "Heart-Healthy Ampalaya with Scrambled Eggs," a nourishing dish that combines the vibrant flavors of ampalaya (bitter melon) with the comfort of fluffy scrambled eggs. This easy-to-make recipe features health-conscious ingredients like antioxidant-rich ampalaya, protein-packed eggs, and heart-friendly olive oil, making it the perfect low-sodium meal for a balanced diet. The bitterness of the ampalaya is mellowed by a quick saltwater soak, while aromatics like garlic and onion add depth to every bite. Seasoned with low-sodium soy sauce and a dash of black pepper, this satisfying stir-fry is ready in just 25 minutes and pairs beautifully with steamed rice or whole-grain bread. Whether you're on a heart-healthy journey or looking for a flavorful way to enjoy more vegetables, this dish is a delicious choice that's good for your palate and your well-being.

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:10 mins

Total Time:25 mins

Servings: 2

Ingredients

• 2 medium ampalaya (bitter melon)
• 4 large eggs
• 1 tablespoon olive oil
• 1 tablespoon low-sodium soy sauce
• 2 garlic cloves
• 1 small onion
• 0.25 teaspoon black pepper
• 2 tablespoons milk or almond milk
• 2 cups water for soaking

Directions

Step 1

Slice the ampalaya in half lengthwise and scoop out the seeds and pith with a spoon.

Step 2

Thinly slice the ampalaya into crescent-shaped pieces.

Step 3

In a mixing bowl, soak the sliced ampalaya in 2 cups of water. Add a pinch of salt and let it sit for 10 minutes to reduce bitterness. Drain and rinse under running water, then set aside.

Step 4

Peel and mince the garlic cloves. Peel and finely chop the onion.

Step 5

In a medium bowl, beat the eggs with 2 tablespoons of milk or almond milk until smooth and slightly frothy.

Step 6

Heat 1 tablespoon of olive oil in a large non-stick skillet over medium heat.

Step 7

Add the garlic and onion to the skillet. Sauté for 2-3 minutes until the onion becomes translucent and the garlic is fragrant.

Step 8

Add the drained ampalaya slices to the skillet. Stir-fry for 3-4 minutes until they become tender-crisp.

Step 9

Pour the beaten eggs over the sautéed vegetables and let them sit undisturbed for about 30 seconds.

Step 10

Fold and scramble the eggs gently with a spatula, incorporating the vegetables into the mix.

Step 11

Season with low-sodium soy sauce and 0.25 teaspoon of black pepper. Stir gently to mix the ingredients well and ensure the eggs are fully cooked.

Step 12

Remove from heat and serve immediately. Enjoy your heart-healthy meal!

Nutrition Facts

Serving size	(1225.6g)

Amount per serving	% Daily Value*
Calories	570.8

Total Fat 35.0g	0%
Saturated Fat 8.6g	0%
Polyunsaturated Fat 1.3g
Cholesterol 744mg	0%
Sodium 836.8mg	0%
Total Carbohydrate 40.1g	0%
Dietary Fiber 10.7g	0%
Total Sugars 5.2g
Protein 32.0g	0%

Vitamin D 160IU	0%
Calcium 224.9mg	0%
Iron 6.8mg	0%
Potassium 1766.0mg	0%

*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.

Source of Calories

Fat: 52.2%

Protein: 21.2%

Carbs: 26.6%