This nutrient-rich, flavour-packed recipe for tomato garlic egg fried rice is perfect for work nights when you don't want to spend hours in the kitchen! Some evenings call for nothing more than a warm, comforting bowl of egg fried rice. But comfort food doesn't have to mean sacrificing nutrition or spending hours in the kitchen. If you're looking for a quick, satisfying meal that's packed with flavour, protein and everyday pantry ingredients, this egg fried rice is the perfect weeknight recipe to add to your rotation.Read more to check out the full recipe! (Unsplash)Also Read | Fitness coach shares recipe for coffee chia yoghurt bowl with caramelised honey butter dates for a balanced breakfastFitness coach and food blogger Ralston D'Souza, who regularly shares high-protein, nutrition-focused recipes on social media, has shared a flavour-packed recipe for tomato garlic egg fried rice. In an Instagram video shared on June 26, he walks viewers through the simple step-by-step process, highlighting how this quick, satisfying meal delivers a balanced mix of protein, carbohydrates and healthy fats.Check out the full recipe below!IngredientsFor the garlic masala paste:6 garlic cloves1 tsp cumin seeds½ tsp chilli powder1 tsp saltFor the fried rice:1 tbsp ghee1 medium onion, finely choppedA handful of curry leaves1 tomato, finely chopped3 eggs½ tsp chilli powder2 tsp garam masala½ tsp turmeric powder1 tsp salt200 g cooked riceFresh coriander leaves, choppedLime wedges, to serveMethodAdd the garlic cloves, cumin seeds, chilli powder and salt to a blender. Blend until you have a smooth garlic masala paste. Set aside.Heat the ghee in a large pan over medium heat. Add the chopped onion and curry leaves, and sauté for about two minutes until the onion turns soft and translucent.Add the prepared garlic masala paste to the pan. Cook for another two minutes, stirring frequently, until the garlic is fragrant and the raw aroma disappears.Stir in the chopped tomato and cook for two to three minutes, allowing it to soften completely and form a thick masala base.Crack the eggs directly into the pan. Gently scramble them into the tomato mixture, stirring continuously until the eggs are fully cooked and evenly combined with the masala.Sprinkle in the chilli powder, garam masala, turmeric powder and salt. Mix well so the spices coat the eggs and tomato mixture evenly.Add the cooked rice and fresh coriander leaves. Toss everything together until the rice is thoroughly coated with the masala and heated through.Finish with a generous squeeze of fresh lime juice and give the rice one final toss before serving hot.Tip: If you'd like to increase the protein content, stir in a few extra egg whites along with the whole eggs.Nutrition (per serving):Calories: 600Protein: 25 gCarbohydrates: 58 gFat: 29 gNote to readers: This article is for informational purposes only. It is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.Eshana Saha is a fresh face in lifestyle and cultural journalism, bringing a refined, multidisciplinary perspective to the intersection of entertainment, fashion and holistic wellbeing. With less than a year of professional experience, she has quickly adapted to high-pressure editorial environments and currently works full-time with HT Media. Prior to this, she interned for nearly six months with Hindustan Times’ entertainment and lifestyle vertical, where she gained hands-on experience in digital reporting, trend analysis and editorial storytelling.