Filipino · lunch, dinner
Ginisang Ampalaya (Bitter Melon with Egg and Sardines)
Ginisang ampalaya
Video by Chef RV Manabat on YouTube, in Filipino · Open on YouTube
- Pescatarian
- Gluten-free ingredients
- Dairy-free
- Nut-free
Contains: Fish, Egg. Check labels on stock, sauces and spice mixes.
About 27 g protein, 12 g net carbs and 6 g fibre a serve from bitter melon, tomato, egg and sardines, with more than a day's vitamin B12 and omega-3 and no added sugar.
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Ingredients 10
Method
The cook speaks Filipino; every step is written here in English. Tap a time to watch that step in the video. For subtitles, tap CC in the video, then Settings › Subtitles › Auto-translate › English.
- Halve the bitter melons lengthwise, scoop out the seeds and white pith, and slice thinly. 0:31
- Drop the slices into a bowl of water with rock salt to draw out some bitterness, swish briefly, then move them to a bowl of plain water and drain. 2:08
- Heat the oil from one sardine bottle in a wok. Sauté the garlic, then the onion, then the tomatoes until soft, and season with a little fish sauce. 3:14
- Add the bitter melon and toss, then pour in the beaten eggs and stir gently as they set (or cook the eggs first if you like the melon crunchier). 4:30
- Add one bottle of sardines and black pepper, taste and add a little more fish sauce, then turn off the heat while the bitter melon is still crisp and green. 5:23
- Serve with the second bottle of sardines arranged on top. 7:50
Tip. Serves 4 (our estimate from 1 kg bitter melon). Chef RV says cheap canned sardines in tomato sauce work too. Filipinos eat it with rice; it can also be eaten salad-style.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 14%
- Protein 32%
- Fat 54%
Low carb: under 26% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin B12 High296%
7.1 µg a serve, mostly from spanish-style sardines (94%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Omega-3 High110%
1.8 g a serve, mostly from spanish-style sardines (64%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin C High97%
87 mg a serve, mostly from ampalaya (80%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Selenium High95%
52 µg a serve, mostly from spanish-style sardines (75%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Folate High39%
156 µg a serve, mostly from ampalaya (69%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Zinc High30%
3.4 mg a serve, mostly from ampalaya (49%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Potassium High28%
1330 mg a serve, mostly from ampalaya (51%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Calcium High27%
354 mg a serve, mostly from spanish-style sardines (81%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin E High26%
3.9 mg a serve, mostly from spanish-style sardines (39%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin B6 High26%
0.5 mg a serve, mostly from spanish-style sardines (28%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Iron High22%
3.9 mg a serve, mostly from spanish-style sardines (55%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Magnesium High22%
90 mg a serve, mostly from ampalaya (38%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin D High22%
4.4 µg a serve, mostly from spanish-style sardines (81%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin K High21%
25 µg a serve, mostly from ampalaya (41%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin A Source15%
132 µg a serve, mostly from eggs (42%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Chef RV Manabat; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.