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A simple Malaysian and Chinese-style home favourite. Thin slices of bitter gourd are cooked with onion until tender, then set in a fluffy omelette with coriander. The eggs make it high in protein, and with wholemeal toast and tomatoes it becomes a filling breakfast or lunch.
1.
Halve the bitter gourd lengthways, scoop out the seeds and pith with a teaspoon, then slice thinly.
2.
Toss the slices with the salt and leave for 10 minutes. Squeeze out the liquid, rinse well under cold water and pat dry.
3.
Heat 1 tsp of the oil in the frying pan over a medium heat. Cook the bitter gourd and onion until tender and lightly golden (4–5 minutes).
4.
Beat the eggs with the soy sauce, pepper and most of the coriander.
5.
Add the remaining 1 tsp oil to the pan, spread out the vegetables and pour over the eggs. Cook over a low-medium heat until almost set (3–4 minutes).
6.
Slide the omelette onto a plate, flip it back into the pan and cook until set all the way through (1–2 minutes). Or fold it in half if you find that easier.
7.
Sprinkle with the chia seeds and remaining coriander. Cut in half and serve with the toast and tomatoes.
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Storage information
Best eaten fresh. Leftovers can be cooled, refrigerated for up to 1 day and eaten cold or reheated until piping hot. Not suitable for freezing.
Tip
Lower carb: Skip the toast and serve with a large mixed salad instead. Extra protein: Add 2 extra egg whites to the egg mixture.Less bitter: Scrape out all the white pith, as that's where most of the bitterness is. Blanching the slices in boiling water for 1 minute after salting also helps.Bitter gourd note: In large amounts, bitter gourd may lower blood sugar. Normal food portions like this are fine, but if you take medication for diabetes and eat bitter gourd often, mention it to your GP or diabetes team. Avoid large amounts in pregnancy.
Cost-saving tips
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