Bitter Melon Stir-Fry

Bitter Melon Stir-Fry is a vibrant Thai dish that showcases the unique flavor of bitter melon, balanced with savory and slightly sweet elements. This quick and healthy meal is packed with nutrients and offers a delightful culinary experience for those who appreciate bold flavors.

Ingredients

• Bitter melon - 200 grams, sliced thinly
• Vegetable oil - 2 tablespoons
• Garlic - 3 cloves, minced
• Onion - 1 medium, sliced
• Red bell pepper - 1 medium, sliced
• Soy sauce - 2 tablespoons
• Oyster sauce - 1 tablespoon (or mushroom sauce for vegan option)
• Sugar - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Tofu - 150 grams, cubed
• Green onions - 2, chopped
• Sesame seeds - 1 tablespoon, for garnish

Steps

1. Heat the vegetable oil in a large skillet or wok over medium heat.
2. Add the minced garlic and sliced onion, sautéing until fragrant and the onion turns translucent, about 2-3 minutes.
3. Add the sliced bitter melon and red bell pepper, cooking for another 5 minutes until they start to soften.
4. Incorporate the cubed tofu and stir gently to combine, cooking for another 3-4 minutes until the tofu is heated through.
5. Stir in the soy sauce, oyster sauce, sugar, and black pepper, cooking for an additional 2 minutes until everything is well-coated and heated.
6. Remove from heat, add the chopped green onions, and toss to combine.
7. Serve hot, garnished with sesame seeds.

Nutrition

• Calories: 220
• Protein: 12 g
• Carbs: 15 g
• Fiber: 5 g
• Sugar: 3 g
• Sodium: 700 mg
• Cholesterol: 0 mg
• Total Fat: 14 g
• Saturated Fat: 1.5 g
• Unsaturated Fat: 12.5 g
• Water: 0.25 L

Health Benefits

• Rich in vitamins and minerals, particularly vitamin C and folate.
• May help lower blood sugar levels and improve insulin sensitivity.

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