Bitter melon is a food I am familiar with from Indian cuisine. It is a bit bitter, as the name suggests, but it also a satisfying flavor and texture. Bitter melon makes a great meat replacement as far having a nice texture and a great depth of flavor. It is known for being good for your liver and and there are many bitter melon recipes for those with diabetes because bitter melon can lower blood sugar levels and lower blood triglyceride levels. This bitter melon chips recipe is diabetes-friendly and a fun way to try something different.
This bitter melon chips recipe is featured in the new cookbook, INDIAN CUISINE DIABETES COOKBOOK: Savory Spices and Bold Flavors from South Asia by May Abraham Fridel. I was given permission to share it with you here. Indian cuisine is one of the most popular ethnic foods in the United States and the INDIAN CUISINE DIABETES COOKBOOK brings the taste, aroma, and health benefits of Indian spices into the kitchen for those with diabetes and those simply looking to eat healthier and feel better. I have included an affiliate amazon link below for your convenience.
Bitter Melon Chips Recipes Diabetes-Friendly
©2017 by the American Diabetes Association, Inc.® Indian Cuisine Diabetes Cookbook is available at ShopDiabetes.org, in bookstores nationwide, or by calling 1-800-232-6733.
KARELA BITTER MELON CHIPS RECIPE
Karela, or bitter melon, is a vegetable that is used extensively in Asian countries. It is widely grown and eaten in India, Southeast Asia, China, and East Africa, where it is appreciated for its nutritional value. In India it is considered to be a good vegetable option for people with diabetes. Bitter melon can be found in Indian and Asian markets.
SERVES: 4
SERVING SIZE: ABOUT 7 CHIPS
PREP TIME: 35 MINUTES
COOKING TIME: 20 MINUTES
Bitter Melon Chips Ingredients:
2 large (about 7 × 2 inches) or 3 medium bitter melons, washed, trimmed, and sliced into ½-inch / 13-mm rounds
1 tsp / 6.7 g salt, divided
one teaspoon / 5 g amchoor (mango) powder
1 tsp / 5 g ground coriander
1 tsp / 5 g cayenne pepper
1/4 tsp / 1.3 g ground turmeric
1 Tbsp / 7.5 g chickpea flour
one tablespoon / 7.5 g rice flour
1 Tbsp / 15 mL sunflower oil
How To Make Bitter Melon Chips:
1. Preheat oven to 400°F / 200 oC.
2. In a large bowl, combine the slices of the bitter melon and 3/4 tsp / 5 g salt. Set aside at room temperature for 30 minutes. (This helps reduce the bitterness of the melon. After 30 minutes, the bitter melon will ooze out excess water.)
3. After 30 minutes, squeeze excess water out of the melon and pat dry with a paper towel. 4. In a medium bowl, combine the amchoor powder, coriander, cayenne, turmeric, chickpea flour, and rice flour; mix well.
5. Toss the spice mixture with melon pieces, making sure melon is evenly coated, and set aside.
Food Photography: Renee Comet Photography
CHOICES/EXCHANGES
1/2 Carbohydrate
1/2 Fat Calories
60 Calories from Fat 30 Total Fat 3.5 g Saturated Fat 0.4 g Trans Fat 0.0 g Cholesterol 0 mg Sodium 150 mg Potassium 230 mg Total Carbohydrate 6 g Dietary Fiber 2 g Sugars 1 g
Printable Better Melon Recipe Card
Bitter Melon Chips Recipe, Diabetes-Friendly
Ingredients
- 2 large (about 7 × 2 inches) or 3 medium bitter melons, washed, trimmed, and sliced into ½-inch / 13-mm rounds
- 1 tsp / 6.7 g salt, divided
- 1 tsp / 5 g amchoor (mango) powder
- 1 tsp / 5 g ground coriander
- 1 tsp / 5 g cayenne pepper
- 1/4 tsp / 1.3 g ground turmeric
- 1 Tbsp / 7.5 g chickpea flour
- 1 Tbsp / 7.5 g rice flour
- 1 Tbsp / 15 mL sunflower oil
Instructions
- Preheat oven to 400°F / 200 oC.
- In a large bowl, combine the slices of the bitter melon and 3/4 tsp / 5 g salt. Set aside at room temperature for 30 minutes. (This helps reduce the bitterness of the melon. After 30 minutes, the bitter melon will ooze out excess water.)
- After 30 minutes, squeeze excess water out of the melon and pat dry with a paper towel.
- In a medium bowl, combine the amchoor powder, coriander, cayenne, turmeric, chickpea flour, and rice flour; mix well.
- Toss the spice mixture with melon pieces, making sure melon is evenly coated, and set aside.
Nutrition Facts
Bitter Melon Chips Recipe, Diabetes-Friendly
Serves: 4
| Amount Per Serving: | ||
|---|---|---|
| Calories | 64.67 kcal | |
| % Daily Value* | ||
| Total Fat 4.17 g | 6.2% | |
| Saturated Fat 0.53 g | 0% | |
| Trans Fat 0.0 g | ||
| Cholesterol 0.0 mg | 0% | |
| Sodium 170.41 mg | 7.1% | |
| Total Carbohydrate 6.68 g | 2% | |
| Dietary Fiber 2.94 g | 8% | |
| Sugars 0.52 g | ||
| Protein 1.5 g | ||
| Vitamin A 4.62 % | Vitamin C 59.73 % | |
| Calcium 2.43 % | Iron 4.71 % | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Family Focus Blog
Have you tried bitter melon recipes before or heard of its health benefits for those with diabetes? Will you give these bitter melon chips a try? Tag us with @familyfocusblog and/or #familyfocusblog if you want to share your results!
You may also be interested in the benefits of diabetes meal plans and in this recipe for a diabetes friendly dessert.