Filipino Ginisang Ampalaya, also known simply as Ampalaya, is a popular and nutritious vegetable dish in Filipino cuisine. It features bitter melon, known locally as ampalaya, which is sliced and stir-fried with garlic, onions, tomatoes, and often ground meat like pork or chicken. The bitter melon is first prepared by soaking in salted water to reduce its bitterness before being sautéed to a tender-crisp texture. Seasoned with salt, pepper, and sometimes fish sauce for added umami, Ginisang Ampalaya is appreciated for its unique taste, which is both slightly bitter and savory. It is commonly served as a main dish alongside rice and enjoyed for its health benefits and distinct flavor profile.
Filipino Ginisang Ampalaya Recipe (Keto, Low-Carb)
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Servings: 4
Ingredients
- 2 medium-sized bitter melons (ampalaya), seeded and thinly sliced
- 1/2 cup chopped onions
- 2 cloves garlic, minced
- 1 medium-sized tomato, diced
- 200g ground pork or chicken
- 2 tablespoons coconut oil or olive oil
- Salt and pepper to taste
- 1/4 cup water
- Optional: 1 tablespoon fish sauce (for added flavor)
- Optional: Chopped green onions or cilantro for garnish
Instructions
Prepare the Bitter Melon:
- Slice the bitter melons lengthwise, remove the seeds, and thinly slice them. Place the sliced bitter melons in a bowl of water with a pinch of salt and let them soak for 10 minutes. Drain and rinse well to reduce bitterness.
Cook the Ground Meat:
- In a large skillet or frying pan, heat 1 tablespoon of coconut oil over medium heat. Add the minced garlic and sauté until fragrant.
- Add the chopped onions and cook until translucent. Stir in the diced tomatoes and cook for another 2-3 minutes until softened.
- Add the ground pork or chicken to the skillet. Cook until browned and cooked through, breaking up any large chunks with a spoon.
Add Bitter Melon:
- Push the meat mixture to one side of the skillet. Add the remaining tablespoon of coconut oil to the empty side. Drain the bitter melon slices well and add them to the skillet. Sauté for 5-7 minutes until the bitter melon slices are tender-crisp.
Seasoning and Simmer:
- Season with salt and pepper to taste. Optionally, add fish sauce for additional flavor (adjust amount according to preference).
- Pour in the water and stir well to combine. Cover the skillet and let it simmer over low heat for about 5 minutes to allow the flavors to meld together.
Serve:
- Transfer the Ginisang Ampalaya to a serving dish. Garnish with chopped green onions or cilantro if desired.
- Serve hot as a main dish, typically enjoyed with cauliflower rice or on its own as a keto-friendly meal.
Nutritional Information (per serving):
- Calories: Approximately 250 kcal
- Protein: 12g
- Fat: 20g
- Carbohydrates: 5g
- Fiber: 2g
- Net Carbs: 3g
- Sugar: 2g
- Sodium: 400mg
Note: Nutritional values are approximate and may vary based on specific ingredients used and portion sizes.
This keto-friendly and sugar-free version of Filipino Ginisang Ampalaya maintains the authentic flavors of bitter melon stir-fry while adhering to a low-carb diet. It provides a nutritious and flavorful option that fits into a ketogenic lifestyle.
