Name: Bitter melon, tofu and egg stir-fry over brown rice
Total time: 35 min
Yield: 4 servings
Ingredients: 2 cups (186 g) bitter melon, halved, seeds and white pith scooped out, cut in ½-inch half-moons; ¼ tsp (1.5 g) salt, to draw the bitterness out of the bitter melon (counted whole; the melon is rinsed); 14 oz (397 g) firm tofu, pressed dry and torn in bite-size pieces; 2 tbsp (27 g) olive oil, divided; 1 medium onion (110 g), sliced; 2 cups (208 g) mung bean sprouts; 2 tbsp (28.4 g) low-sodium soy sauce (14.2 g a tbsp; 511 mg sodium a tbsp, 1,022 mg in all); 2 tsp (4 g) grated fresh ginger; ½ tsp garlic powder (1.6 g); ¼ tsp black pepper (0.6 g); 2 large eggs (100 g); 2 large egg whites (66 g); 3 cups (606 g) cooked brown rice, warm; 2 tbsp water, for the sauce

Ingredients

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2 cups bitter melon, halved, seeds and white pith scooped out, cut in ½-inch half-moons
¼ tsp salt, to draw the bitterness out of the bitter melon (counted whole; the melon is rinsed)
14 oz firm tofu, pressed dry and torn in bite-size pieces
2 tbsp olive oil, divided
1 medium onion, sliced
2 cups mung bean sprouts
2 tbsp low-sodium soy sauce (14.2 g a tbsp; 511 mg sodium a tbsp, 1,022 mg in all)
2 tsp grated fresh ginger
½ tsp garlic powder
¼ tsp black pepper
2 large eggs
2 large egg whites
3 cups cooked brown rice, warm
2 tbsp water, for the sauce

Method

Nutrition

Estimated

Per bowl (a quarter of the stir-fry over ¾ cup brown rice) · serving size 1 of 4

Calories475

Total fat	19.5 g
Saturated fat	3.4 g
Sodium	491 mg
Total carbohydrate	50.5 g
Dietary fiber	7.2 g
Total sugars	at least 4.9 g (1 row carries no value)
Protein	29.3 g

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