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 (307k) handout.
- 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
- Using a large skillet, lightly saute onions and garlic in hot olive oil.
- Add the ground pork and cook until almost done.
- Add the sliced bitter melon.
- Cover and simmer until bitter melon turns green. Do not overcook.
- Season with light soy sauce and black pepper.
- 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
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.
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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