📝 I: Ingredient List (Precise Measurements)
| Ingredient | Quantity | Preparation Notes |
|---|---|---|
| Bitter Melon | 300g (2 units) | Deseeded, thinly sliced, salt-brined for 10 mins, and squeezed dry |
| Dried Chilies | 5g (6-8 units) | Deseeded and cut into segments for enhanced aroma |
| Garlic | 10g (3 cloves) | Minced |
| Fermented Black Beans (Douchi) | 8g (1 tbsp) | Lightly chopped to release aroma |
| Sichuan Peppercorns | 1g (20 grains) | For numbing aroma and bitterness reduction |
| Cooking Oil | 20ml | High smoke-point oil (peanut or rapeseed) |
✅ Key Prep Tips:
- •Slice bitter melon into 3mm thin pieces. Salt-brining and squeezing reduces bitterness by 30%+.
- •Deseed dried chilies to prevent bitter burning while retaining fragrance.
🔥 II: Cooking Process (Detailed Steps)
•✨ Sugar balances bitterness; soy sauce adds umami.
1.Bitterness Reduction:
•Toss bitter melon slices with 3g salt → brine for 10 mins → squeeze vigorously to remove juices → rinse with water and drain.
•⚠️ Do not skip squeezing! This is critical for reducing bitterness.
2.Dry-Frying Dehydration:
•Heat a dry wok over medium heat → add bitter melon slices → dry-fry for 5-8 mins until edges curl and slightly charred. Set aside.
•💡 Technique: Dry-frying without oil evaporates bitter compounds while retaining crispness.
3.Aroma Infusion:
•Heat oil in wok to 120°C → add Sichuan peppercorns → fry for 10 secs until fragrant, then discard → add dried chilies, garlic, and black beans → stir-fry over low heat until aromatic.
4.Final Combine:
•Increase to high heat → add bitter melon → stir-fry quickly for 1 min → drizzle with 5g light soy sauce + 2g sugar along the wok’s edge → toss to combine and serve.
🧂 III: Seasoning Ratio & Nutrition Data
📊 Precise Seasoning (for 300g dish):
| Seasoning | Quantity |
|---|---|
| Salt | 3g |
| Light Soy Sauce | 5g |
| Sugar | 2g |
| Sichuan Pepper Oil (optional) | 3ml |
💡 Nutrition Insights:
- •High fiber, low calorie: 6g fiber (24% DV), ideal for weight management.
- •Cholesterol-free: Plant-based, heart-friendly.
- •Sodium control: Use low-sodium soy sauce + reduce salt by half → sodium drops to 350mg.
🌟 Key Techniques & Health Tips
- 1.Triple Bitterness Control:
- •Salt-brining and squeezing → removes cucurbitacin.
- •Dry-frying without oil → evaporates bitter compounds.
- •Sugar and spice → mask residual bitterness.
- 2.Healthier Variations:
- •Low-oil version: Reduce oil to 10ml + air-fry bitter melon at 180°C for 8 mins (retains crispness).
- •Protein boost: Add 50g baked tofu → increases protein to 10g.
- 3.Contraindications:
- •Those with weak spleen/stomach: Add 5g minced ginger to neutralize cold nature.
- •Avoid during diarrhea (bitter melon promotes intestinal motility).
