Bittergourd Egg Stir-Fry

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Work top to bottom — prep ahead while timers run

Gather everything first, then follow the steps

Protein· 1

  • 2 eggs (beaten)110g

Vegetables· 2

  • 150 g bittergourd (deseeded, thin slices)150g
  • 8 g garlic (minced)8g

Sauces· 1

  • 5 g light soy sauce (1 tsp)(staple)5g

Spices· 1

  • pinch of salt(staple)2g

Fats & oils· 1

  • 6 g cooking oil (~1½ tsp)(staple)6g
  1. 1 min · hands-free

    Halve the bittergourd, scoop out the seeds, slice thin, rub with a pinch of salt, then blanch in boiling water for 1 min and drain.

    Why? Salting and a quick blanch draw out about half the bitterness — it comes from cucurbitacin — so it's easier to enjoy while the fibre stays almost fully intact.

    Tip: Thinner slices are less bitter; skip the blanch if you love a strong bitter kick.

    01:00

    Next up:Heat 1 tsp oil in a non-stick pan, sauté the garlic, pour in the beaten eggs, and once just set, break into soft curds and set aside.

  2. Heat 1 tsp oil in a non-stick pan, sauté the garlic, pour in the beaten eggs, and once just set, break into soft curds and set aside.

    Why? Cooking the egg to just-set and setting it aside stops it toughening during the later stir-fry — the contrast of silky egg against crunchy gourd is the whole point of the dish.

    Tip: Don't stir the egg the instant it hits the pan — wait until the edges puff slightly, then fold.

    Next up:In the same pan add the rest of the oil, stir-fry the blanched bittergourd over high heat for 2 min, drizzle the soy sauce round the edge and season with a pinch of salt.

  3. In the same pan add the rest of the oil, stir-fry the blanched bittergourd over high heat for 2 min, drizzle the soy sauce round the edge and season with a pinch of salt.

    Why? Since the gourd is already half-cooked, a 2-min high-heat toss is enough to keep it crisp and preserve its vitamin C; drizzling soy round the hot edge releases its aroma.
    Watch out: Soy sauce is already salty, so go easy on the salt or the whole plate turns too salty.

    Next up:Return the egg to the pan, toss gently with the bittergourd for 30 sec, and plate up with half a bowl of brown rice.

  4. Return the egg to the pan, toss gently with the bittergourd for 30 sec, and plate up with half a bowl of brown rice.

    Why? Folding the egg back for just 30 sec lets it soak up the garlic and soy without overcooking — that's how the egg stays silky and the gourd stays crunchy.

    Tip: Bittergourd with egg and a little carb is especially filling and keeps blood sugar steadier.