A savoury Asian-style stir-fry combining bitter melon, lean chicken and egg with garlic and simple seasonings. It is a practical, protein-rich meal with plenty of flavour and a light everyday cooking method.
Medical Disclaimer: This recipe and its nutrition information are provided for general educational purposes only. Individual nutritional needs can differ. If you have diabetes, a medical condition, food allergy or specific dietary requirement, seek advice from an appropriate healthcare professional.
Bitter melon has a distinctive flavour that pairs well with savoury ingredients such as chicken, egg, garlic and ginger. This version uses a small amount of oil and simple seasoning to keep the dish light while still providing plenty of protein. Salting the bitter melon briefly before cooking can also help soften some of its natural bitterness.
Slice the bitter melon thinly, lightly rub it with a small amount of salt, leave it for about 10 minutes and rinse well before cooking. This can mellow the bitterness without needing extra sauces or sugar.
Cut the bitter melon lengthwise, remove the seeds and white pith, then slice thinly. Rub with a small amount of salt, rest for 10 minutes, rinse well and drain.
Heat the cooking oil in a non-stick pan over medium heat. Add the garlic and ginger, then stir-fry briefly until fragrant. Add the chicken and cook until almost cooked through.
Add the bitter melon and water. Stir-fry for several minutes until the slices begin to soften but still retain some texture.
Push the chicken and bitter melon slightly to one side. Pour in the beaten eggs and allow them to set briefly, then gently scramble and fold everything together.
Add the low-sodium soy sauce, sesame oil and pepper. Toss gently until evenly combined and the chicken is fully cooked. Garnish with spring onion if desired and serve warm.
Values are estimates and can vary depending on ingredients, brands and portion sizes used.
Bitter melon should not be treated as a substitute for diabetes medication or professional medical care. If you are managing diabetes or taking glucose-lowering medication, follow the advice of your healthcare professional and consider your overall meal pattern and portion sizes.
