Baked Goya Champuru

Baked Goya Champuru is a comforting and nutritious Japanese dish featuring bitter melon, protein-rich tofu, and savory ingredients, all baked to perfection. This easy-to-make meal is packed with flavor and health benefits, making it a delightful choice for any occasion.

Ingredients

• Goya (bitter melon) - 200 grams, sliced
• Firm tofu - 200 grams, cubed
• Ground pork (or chicken) - 100 grams
• Soy sauce - 2 tablespoons
• Sesame oil - 1 tablespoon
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, grated
• Green onions - 2 stalks, chopped
• Eggs - 2, beaten
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Panko bread crumbs - 1/4 cup
• Shredded cheese (optional) - 1/4 cup

Steps

1. Preheat the oven to 180°C (350°F).
2. In a skillet over medium heat, add sesame oil and sauté garlic and ginger until fragrant.
3. Add the ground pork (or chicken) to the skillet and cook until browned, about 5-7 minutes.
4. Stir in the sliced goya and cook for another 3-4 minutes until slightly softened.
5. In a large bowl, combine the cooked meat mixture, cubed tofu, soy sauce, salt, black pepper, and beaten eggs. Mix gently to avoid breaking the tofu.
6. Transfer the mixture to a baking dish, spreading it evenly.
7. Sprinkle panko bread crumbs and optional shredded cheese on top.
8. Bake in the preheated oven for 25-30 minutes, or until the top is golden brown and the dish is cooked through.
9. Garnish with chopped green onions before serving.

Nutrition

• Calories: 400
• Protein: 30 g
• Carbs: 20 g
• Fiber: 4 g
• Sugar: 2 g
• Sodium: 600 mg
• Cholesterol: 180 mg
• Total Fat: 25 g
• Saturated Fat: 6 g
• Unsaturated Fat: 15 g
• Water: 0.5 L

Health Benefits

• Rich in protein from tofu and meat, supporting muscle health.
• Goya is known for its potential anti-diabetic properties and high vitamin C content.

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