Japanese · Dinner
Mixed Vegetable and Bitter Melon Stir Fry (High-Protein)
A Japanese-style stir-fry combining bitter melon, mixed vegetables and a generous fold of scrambled egg with pan-seared firm tofu for extra protein, seasoned with soy sauce, sake and sesame oil. Quick high-heat wok cooking keeps the vegetables crisp while the egg stays soft-set and glossy.
$4
12 minsPrep
10 minsCook
22 minsTotal
EasyLevel
Nutrition per serving
478Calories
51.2gProtein
28.6gFat
13.8gCarbs
5.1gSugar
5.4gFiber
1215mgSodium
577mgChol
6.9gSat Fat
890mgPotassium
195mgCalcium
5.4mgIron
1.7mcgVitamin B12
48mgVitamin C
vegetarian
gluten-free-adaptable
protein-rich
low-carb
high-fiber
high-protein
Instructions
1
Prep
Pat tofu dry, press and cut into cubes. Halve and seed bitter melon, slice thinly. Mince garlic. Slice scallion. Beat eggs with salt until uniform.
2
Sear
Heat vegetable oil in a wok over medium-high heat. Sear tofu cubes 3 minutes, turning occasionally, until golden on most sides. Remove to a plate.
3
Saute
Add minced garlic and sliced bitter melon to the wok over medium-high heat. Stir-fry 2 minutes until bitter melon edges soften and turn duller green.
4
Stir-fry
Add bean sprout and sliced bell pepper. Stir-fry over high heat 2 minutes until pepper softens slightly but retains bite and vegetables stay crisp.
5
Deglaze
Pour sake and soy sauce around wok edge. Stir-fry 30 seconds until liquid mostly evaporates and coats vegetables evenly.
6
Return
Add seared tofu back to wok, pour in beaten eggs. Fold gently over medium heat 1 minute until egg is just set into soft curds.
7
Finish
Drizzle sesame oil over the top and toss once to coat everything evenly. Scatter sliced scallion over top.
8
Plate
Transfer stir-fry to a plate and serve immediately.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 66 eggs (150g), lightly beaten
- 7 oz200g firm tofu
- 7 oz200g bitter melon
- 1 cup100g bean sprout
- 1/2 cup70g bell pepper
- 4 tbsp60ml sake
- 2 tbsp30ml soy sauce
- 2 tsp10ml sesame oil
- 2 clove2 clove garlic
- 2 tsp10ml vegetable oil
- 22 scallion
- a pinch of salt
