Healthy Heart, Healthy Family: A Community Health Worker's Manual for the Filipino Community

Session 8 Handout Ampalaya (Bitter Melon) With Pork Recipe

Download Ampalaya (Bitter Melon) With Pork Recipe pdf document (307k) handout.

Ingredients

  • 1 tablespoon olive oil
  • ½ pound (0.2 kg) lean ground pork
  • 6 cloves garlic, crushed
  • 1 cup onion, 1 medium, chopped
  • 2 cups Ampalaya (this bitter melon is a fruit that is oblong, cylindrical, pointed at both ends, ribbed, and wrinkled), sliced
  • 2 teaspoons light soy sauce
  • ½ teaspoon black pepper

Instructions

  1. Using a large skillet, lightly saute onions and garlic in hot olive oil.
  2. Add the ground pork and cook until almost done.
  3. Add the sliced bitter melon.
  4. Cover and simmer until bitter melon turns green. Do not overcook.
  5. Season with light soy sauce and black pepper.

Nutritional Information

  • Yield: 4 servings
  • Serving size: 1 cup
  • Each serving provides:
    • Calories: 150 kcal
    • Total fat: 6 g
    • Saturated fat: 1.5 g
    • Cholesterol: 45 mg
    • Sodium: 200 mg
    • Total fiber: 1 g
    • Protein: 17 g
    • Carbohydrates: 7 g
    • Potassium: 600 mg

Quick Facts

This recipe is lower in fat and sodium because it uses:

  • Lean meat that is sauteed and simmered instead of fried
  • Onion, garlic, and bitter melon for flavor
  • Low-sodium soy sauce that reduces the amount of sodium in the dish

Source: Adapted from Heart Healthy Traditional Filipino Recipes, American Heart Association.

Back to Session 8

Information on this page is taken from the English print version of “Healthy Heart, Healthy Family: A Community Health Worker's Manual.” U.S. Department of Health and Human Services, National Institutes of Health, National Heart Lung and Blood Institute, NIH Publication No. 08-3674, Originally Printed 1999, Revised May 2008.




Last Updated March 2012




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