Heart-Healthy Scrambled Eggs with Bitter Melon
Elevate your breakfast game with this vibrant and nutrient-packed recipe for Heart-Healthy Scrambled Eggs with Bitter Melon. Perfect for a wholesome start to the day, this dish combines fluffy scrambled eggs with the distinctively earthy flavor of bitter melon—a superfood rich in antioxidants and vitamins. Enhanced with a touch of garlic, a sprinkle of green onions, and cooked in heart-friendly olive oil, this recipe prioritizes both flavor and wellness. The bitterness of the melon is gently tamed with a quick salting technique, ensuring a balanced and approachable taste. Ready in just 25 minutes, this satisfying meal pairs beautifully with whole-grain toast or a light side salad. It's an ideal choice for those seeking a low-fat, nutrient-dense breakfast that's as delicious as it is healthy!
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Ingredients
- 4 large eggs
- 1 medium bitter melon
- 1 tablespoon olive oil
- 2 tablespoons low-fat milk
- 2 stalks green onions
- 1 clove garlic
- 0.25 teaspoon black pepper
- 0.25 teaspoon salt
Directions
Step 1
Wash the bitter melon thoroughly. Slice it in half lengthwise and scoop out the seeds with a spoon. Slice it into thin half-moons.
Step 2
Place the sliced bitter melon in a bowl and sprinkle with a bit of salt. Allow it to sit for about 10 minutes to reduce its bitterness. Afterward, rinse under cold water and pat dry with a paper towel.
Step 3
Crack the eggs into a mixing bowl, add the low-fat milk, black pepper, and salt. Whisk the mixture until well combined and slightly frothy.
Step 4
Finely chop the green onions and mince the garlic.
Step 5
Heat a medium-sized nonstick skillet over medium heat and add the olive oil.
Step 6
Once the oil is hot, add the minced garlic and sauté for about 30 seconds until fragrant.
Step 7
Add the sliced bitter melon to the skillet and cook for about 4-5 minutes, stirring occasionally until it becomes tender.
Step 8
Reduce the heat to low, pour the egg mixture into the skillet, and let it sit for a few seconds until the edges start to set.
Step 9
Gently stir with a spatula, pushing the eggs from the edges towards the center. Cook the eggs slowly, stirring continuously, until they are softly set and slightly runny in places.
Step 10
Remove the skillet from the heat while the eggs still look a bit undercooked; they will continue to cook in the residual heat.
Step 11
Sprinkle the chopped green onions over the top and serve immediately with whole-grain toast or a side salad if desired.
Nutrition Facts
| Serving size | (419.1g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 501.7 |
| Total Fat 37.5g | 0% |
| Saturated Fat 9.8g | 0% |
| Polyunsaturated Fat 2.5g | |
| Cholesterol 749.2mg | 0% |
| Sodium 1072.6mg | 0% |
| Total Carbohydrate 12.1g | 0% |
| Dietary Fiber 3.7g | 0% |
| Total Sugars 5.5g | |
| Protein 28.1g | 0% |
| Vitamin D 176.6IU | 0% |
| Calcium 191.8mg | 0% |
| Iron 4.8mg | 0% |
| Potassium 810.8mg | 0% |
Source of Calories