Bitter Melon With Turkey Breast Recipe

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Bitter Melon With Turkey Breast
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Ingredients
10
Count
Nutrition
279
Calories
Total time
50
Minutes
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Ingredients:

Directions:

  1. Dice the onions and bell pepper, place in large bowl.
  2. Add the mushrooms.
  3. Peel and slice the garlic cloves into the bowl.
  4. Cut the ends of the bitter melon off, then cut in half lengthwise. Use a teaspoon to scoop out the seeds and pulp; discard the seeds and pulp. Slice each bitter melon half in two, lengthwise, then cut across in 1/2 strips. Add to bowl.
  5. Cut the turkey breast meat into approximately 3/4' cubes (do this last) and place in another, smaller, bowl. When you have one layer of turkey breast chunks in the bowl, shake black pepper onto the turkey so that all of the turkey breast is covered. Then put the next layer on top.
  6. Cooking utensils: Use a wooden spoon or spatula to stir. Use either a large cast-iron skillet or an enameled cast iron 4-6 quart pot, with a lid.
  7. Put the pot or skillet on the stovetop and heat on high. Add the canola oil. When the oil is hot (just sprinkle a drop of water on the oil - it will sizzle when hot enough) add the turkey breast chunks and stir-fry until the outside of each chunk is white and none of the original color is showing (about 4 minutes). Add the entire bowl of vegetables, and on top the of the vegetables add the curry powder. Quickly add the water and mix everything up rapidly. As soon as it's more or less mixed, put the lid on. Keep on high for 3-4 minutes, until the steam begins to escape. Turn the heat down to simmer, and simmer for 30 minutes. Take off the stove, and if you are using the ginger, add it now, stir well and serve. This is quite good over rice or noodles, but they are not necessary for the dish. Please feel free to add spices or different vegetables (like bok choy, for example).
  8. Keep in mind that bitter melon is bitter, and you will still have that experience, although the bell pepper cuts this significantly.
  9. Picking a good bitter melon - you want one that is green, firm, with no discolorations on the outside and does not have soft areas. If it's yellowish, it's overripe. Rinse the outside like you rinse any vegetable, but don't peel.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 279.18 Kcal (1169 kJ)
Calories from fat 109.37 Kcal
% Daily Value*
Total Fat 12.15g 19%
Cholesterol 78.23mg 26%
Sodium 1459.91mg 61%
Potassium 1113.53mg 24%
Total Carbs 13.66g 5%
Sugars 5.58g 22%
Dietary Fiber 2.38g 10%
Protein 27.72g 55%
Vitamin C 34.5mg 58%
Vitamin A 0.7mg 25%
Iron 13.8mg 76%
Calcium 41.1mg 4%
Amount Per 100 g
Calories 82.12 Kcal (344 kJ)
Calories from fat 32.17 Kcal
% Daily Value*
Total Fat 3.57g 19%
Cholesterol 23.01mg 26%
Sodium 429.45mg 61%
Potassium 327.56mg 24%
Total Carbs 4.02g 5%
Sugars 1.64g 22%
Dietary Fiber 0.7g 10%
Protein 8.15g 55%
Vitamin C 10.2mg 58%
Vitamin A 0.2mg 25%
Iron 4mg 76%
Calcium 12.1mg 4%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 6.1
    Points
  • 7
    PointsPlus

Good Points

  • saturated fat free

Bad Points

  • High in Sodium

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