Baked Goya Chanpuru

Baked Goya Chanpuru is a nutritious and hearty Okinawan dish that combines the unique bitterness of goya (bitter melon) with protein-rich ingredients, all baked to perfection. This comforting meal is packed with flavor and health benefits, making it a perfect choice for a wholesome dinner.

Ingredients

• Goya (bitter melon) - 200 grams
• Firm tofu - 200 grams
• Chicken breast, diced - 150 grams
• Eggs - 2 large
• Soy sauce - 2 tablespoons
• Sesame oil - 1 tablespoon
• Garlic, minced - 1 clove
• Onion, sliced - 100 grams
• Carrots, julienned - 50 grams
• Salt - to taste
• Black pepper - to taste
• Green onions, chopped - 2 tablespoons

Steps

1. Preheat the oven to 180°C (350°F).
2. Cut the goya in half lengthwise, remove the seeds, and slice it thinly. Sprinkle with salt and let it sit for about 10 minutes to reduce bitterness.
3. In a pan, heat sesame oil over medium heat. Add minced garlic and sliced onion, and sauté until fragrant.
4. Add diced chicken breast to the pan and cook until browned, about 5-7 minutes.
5. Stir in julienned carrots and the sliced goya. Sauté for another 5 minutes until vegetables are slightly tender.
6. In a bowl, crumble the firm tofu and add soy sauce, black pepper, and beaten eggs. Mix well.
7. Combine the chicken and vegetable mixture with the tofu mixture, ensuring everything is evenly coated.
8. Transfer the mixture to a greased baking dish and spread it out evenly.
9. Bake in the preheated oven for 20 minutes, or until set and slightly golden on top.
10. Remove from the oven, let it cool for a few minutes, and garnish with chopped green onions before serving.

Nutrition

• Calories: 380
• Protein: 36 g
• Carbs: 20 g
• Fiber: 5 g
• Sugar: 3 g
• Sodium: 600 mg
• Cholesterol: 240 mg
• Total Fat: 20 g
• Saturated Fat: 3 g
• Unsaturated Fat: 15 g
• Water: 0.15 L

Health Benefits

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

Tags