Bitter Melon Stir Fry
1 serving of bitter melon stir fry contains 243 Calories. The macronutrient breakdown is 13% carbs, 84% fat, and 3% protein.
- Makes
- 3 servings
- Prep Time
- 10 minutes
- Cook Time
- 20 minutes
Ingredients
Directions
- Gather the ingredients. To prepare the bitter melon, cut in half lengthwise. Remove the seeds using a small metal spoon. Cut on the diagonal into thin slices. Degorge the bitter melon by sprinkling salt over the slices and placing them in a colander to drain for 15 minutes. In a small bowl, mash the minced garlic and chili pepper flakes together. Heat wok over medium-high heat and add 2 tablespoons oil. When the oil is hot, add the minced garlic and chili mixture. Stir-fry briefly until aromatic, about 30 seconds. Add the bitter melon. Stir-fry for about 2 minutes, then add the soy sauce and red wine vinegar or balsamic. Stir in the sugar. Cook for another 1 to 2 minutes, or until the bitter melon is browning and beginning to soften. Stir in a few drops of sesame oil if desired and serve. Tips There are different varieties of bitter melon. Those found in China are usually green, whereas those grown and used in Taiwan are white. In terms of taste, they're also different. Taiwanese bitter melons tend to be softer in texture and more bitter in flavor. The skin of the bitter melon is edible, so don't worry about peeling it while prepping. Recipe Variations This recipe calls for red wine vinegar or even balsamic vinegar for a bit more “bite.” But if you have a good Chinese rice wine vinegar, by all means feel free to substitute it if you'd like. Bitter melon also pairs nicely with pork for a quick stir-fry, a main dish, or with black bean sauce. Try cooking bitter melon with dried shrimp for an umami-filled flavorful side dish.
Nutrition Facts
For 1 serving of bitter melon stir fry
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 243 | |
| Fats | 23g | 30% |
| Saturated fats | 11g | 55% |
| Trans fats | 0g | |
| Cholesterol | 0mg | 0% |
| Sodium | 701mg | 30% |
| Carbs | 8g | 3% |
| Net carbs | 7g | |
| Fiber | 1g | 4% |
| Sugar | 0g | |
| Protein | 2g | |
| Calcium | – | |
| Iron | – | |
| Potassium | – | |
| Vitamin D | – | |
| Vitamins and Minerals | ||
| Alpha carotene | – | |
| Beta carotene | – | |
| Caffeine | – | |
| Choline | – | |
| Copper | – | |
| Fluoride | – | |
| Folate (B9) | – | |
| Lycopene | – | |
| Magnesium | – | |
| Manganese | – | |
| Niacin | – | |
| Pantothenic acid | – | |
| Phosphorus | – | |
| Retinol | – | |
| Riboflavin (B2) | – | |
| Selenium | – | |
| Theobromine | – | |
| Thiamine | – | |
| Vitamin A IU | – | |
| Vitamin A | – | |
| Vitamin B12 | – | |
| Vitamin B6 | – | |
| Vitamin C | – | |
| Vitamin D IU | – | |
| Vitamin D2 | – | |
| Vitamin D3 | – | |
| Vitamin E | – | |
| Vitamin K | – | |
| Zinc | – | |
| Sugars | ||
| Sugar | 0g | |
| Sucrose | – | |
| Glucose | – | |
| Fructose | – | |
| Lactose | – | |
| Maltose | – | |
| Galactose | – | |
| Starch | – | |
| Fats | ||
| Saturated fats | 11g | 55% |
| Monounsaturated fats | – | |
| Polyunsaturated fats | – | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | – | |
| Total omega 6 | – | |
| Alpha Linolenic Acid (ALA) | – | |
| Docosahexaenoic Acid (DHA) | – | |
| Eicosapentaenoic Acid (EPA) | – | |
| Docosapentaenoic Acid (DPA) | – | |
| Amino Acids | ||
| Alanine | – | |
| Arginine | – | |
| Aspartic acid | – | |
| Cystine | – | |
| Glutamic acid | – | |
| Glycine | – | |
| Histidine | – | |
| Hydroxyproline | – | |
| Isoleucine | – | |
| Leucine | – | |
| Lysine | – | |
| Methionine | – | |
| Phenylalanine | – | |
| Proline | – | |
| Serine | – | |
| Threonine | – | |
| Tryptophan | – | |
| Tyrosine | – | |
| Valine | – | |
