Recipes · Japanese · Stir-Fry
Goya Champuru (Okinawan Bitter Melon Stir-Fry)
One serving has 475 kcal and 31 g protein, and at least a fifth of a woman's daily need of vitamin C (124%), selenium (85%), manganese (76%), calcium (74%), phosphorus (53%) and copper (52%). Ready in 25 minutes.
- Preparation: 15 min
- Cooking: 10 min
- Makes: 1 serving (324 g)
- Difficulty: Medium
- Diets: Dairy-free, High protein, Low carb
- Contains: beef, egg, gluten, pork, soy
Ingredients
- 110 g Bitter melon, raw
- 100 g Tofu, firm
- 50 g Luncheon meat, canned
- 50 g Eggs, whole, raw
- 6 g Soy sauce
- 8 g Vegetable oil
- 0.3 g Salt
Method
- Press the tofu between paper towels for 10 minutes to remove excess water, then cut into cubes.
- Halve the bitter melon lengthwise, scrape out the seeds and pith, and slice thinly; toss with the salt, let sit for 10 minutes, then rinse and pat dry to mellow the bitterness.
- Slice the luncheon meat into small strips.
- Heat the oil in a wok or frying pan and fry the tofu cubes until lightly golden, then push aside and fry the luncheon meat for 2 minutes.
- Add the bitter melon and stir-fry for 3-4 minutes until just tender, then push everything to one side, pour in the beaten egg and scramble briefly before mixing it all together.
- Season with the soy sauce, toss well and serve hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 475 kcal | 22% |
| Carbohydrates | 8.6 g | |
| Water | 241 mL | |
| Fiber | 5.4 g | 18% |
| Protein | 31.4 g | 65% |
| Tryptophan | 0.39 g | |
| Threonine | 1.3 g | |
| Isoleucine | 1.5 g | |
| Leucine | 2.4 g | |
| Lysine | 1.8 g | |
| Methionine | 0.57 g | |
| Cystine | 0.31 g | |
| Phenylalanine | 1.4 g | |
| Tyrosine | 1.2 g | |
| Valine | 1.6 g | |
| Histidine | 0.77 g | |
| Fat | 36.9 g | |
| Monounsaturated | 12.7 g | |
| Polyunsaturated | 12.3 g | |
| Docosahexaenoic Acid (DHA) | 0.03 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 10.7 g | |
| Saturated | 9.4 g | |
| Trans-Fats | 0.07 g | |
| Cholesterol | 217 mg | |
| Calcium | 737 mg | 74% |
| Copper | 0.47 mg | 52% |
| Iron | 4.5 mg | 25% |
| Magnesium | 92.1 mg | 30% |
| Manganese | 1.4 mg | 76% |
| Phosphorus | 374 mg | 53% |
| Potassium | 765 mg | 16% |
| Selenium | 47 µg | 85% |
| Sodium | 1,181 mg | |
| Zinc | 3.9 mg | 49% |
| Thiamin (vitamin B1) | 0.41 mg | 37% |
| Riboflavin (vitamin B2) | 0.48 mg | 44% |
| Niacin (vitamin B3) | 2.5 mg | 18% |
| Pantothenic acid (vitamin B5) | 1.4 mg | 28% |
| Pyridoxine (vitamin B6) | 0.34 mg | 26% |
| Folate (vitamin B9) | 136 µg | 34% |
| Cobalamin (vitamin B12) | 0.9 µg | 38% |
| Choline | 179 mg | 42% |
| Vitamin A | 106 µg | 15% |
| Vitamin C | 93.1 mg | 124% |
| Vitamin D (D2 + D3) | 52 IU | 9% |
| Vitamin E | 1.3 mg | 9% |
| Vitamin K | 14.9 µg | 17% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.6 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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