Low Fat Ampalaya with Scrambled Eggs
Delight in the wholesome flavors of this Low Fat Ampalaya with Scrambled Eggs, a healthy twist on a classic Filipino dish. Perfect for those seeking a nutrient-packed yet light meal, this recipe combines the distinct bitterness of ampalaya (bitter melon) with fluffy scrambled eggs infused with the creaminess of low-fat milk. The addition of sautéed onions, tomatoes, and garlic brings a depth of savory flavor, while the simple preparation keeps it quick and easy for busy weeknights. Low in fat yet bursting with vitamins, this dish is a fantastic way to enjoy a hearty, guilt-free meal. Serve it as a nutritious main dish or pair it with steamed rice for a satisfying side. Healthy eating has never been this flavorful!
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Ingredients
- 2 medium ampalaya (bitter melon)
- 4 large eggs
- 1 medium onion
- 1 medium tomato
- 2 cloves garlic
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons low-fat milk
- 1 tablespoon olive oil
Directions
Step 1
Slice the ampalaya in half lengthwise and remove the seeds and inner white pith. Thinly slice the ampalaya into half-moon shapes and set aside.
Step 2
Place the sliced ampalaya in a bowl, add a pinch of salt, and massage it gently. Let it sit for 5 minutes, then rinse thoroughly with water to help reduce its bitterness. Drain well.
Step 3
Slice the onion and tomato thinly. Mince the garlic.
Step 4
In a bowl, crack the eggs and add the low-fat milk, salt, and black pepper. Beat the mixture until well combined and slightly frothy.
Step 5
Heat the olive oil in a non-stick pan over medium heat. Add the garlic and sauté until fragrant, about 1 minute.
Step 6
Add the onions to the pan and cook until they become translucent, about 2 minutes.
Step 7
Add the tomatoes and cook until they start to soften, about 2-3 minutes.
Step 8
Add the sliced ampalaya to the pan and stir to combine with the other ingredients. Cover the pan and let it cook for about 5 minutes or until the ampalaya is tender but still slightly crisp.
Step 9
Pour the beaten egg mixture into the pan. Allow it to set slightly at the bottom, then gently stir and fold the eggs into the vegetables, creating soft curds.
Step 10
Continue cooking and gently stirring until the eggs are fully cooked and form soft, fluffy pieces, about 4-5 minutes.
Step 11
Remove from heat and serve immediately. Enjoy your low-fat ampalaya with scrambled eggs as a nutritious side or a main dish.
Nutrition Facts
| Serving size | (926.6g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 650.2 |
| Total Fat 35.0g | 0% |
| Saturated Fat 9.3g | 0% |
| Polyunsaturated Fat 1.4g | |
| Cholesterol 746.4mg | 0% |
| Sodium 2711.7mg | 0% |
| Total Carbohydrate 52.9g | 0% |
| Dietary Fiber 12.3g | 0% |
| Total Sugars 19.3g | |
| Protein 33.8g | 0% |
| Vitamin D 176.6IU | 0% |
| Calcium 286.8mg | 0% |
| Iron 6.5mg | 0% |
| Potassium 2040.3mg | 0% |
Source of Calories