Easy Garlic & Egg Stir-Fry Recipe

 Are you looking for a simple, protein-packed meal that’s ready in minutes? This Garlic & Egg Stir-Fry combines bold flavors with fresh ingredients for a dish that’s both delicious and nutritious. Follow this easy recipe to whip up a satisfying meal any day of the week.  

How To Make Easy Garlic & Egg Stir-Fry Recipe

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Ingredients:-

 - 1 tablespoon cooking oil (olive or vegetable)  

- 6 garlic cloves (finely chopped)  

- 1 green chili (finely chopped)  

- 1 medium onion (chopped)  

- 1 capsicum (bell pepper, finely chopped)  

- 4 egg whites + 2 whole eggs (beaten)  

- Pinch of salt  

- 1 tablespoon chili powder  

- 1 tablespoon red chili sauce  

- 1 tablespoon soy sauce (low-sodium optional)  

Step-by-Step Instructions:-

1. Heat the Oil:-   Place a large pan on low heat. Add 1 tablespoon of oil.  

2. Saute Garlic & Chili:-  Add the chopped garlic and green chili. Fry for 2–3 minutes until golden brown.  

3. Cook Vegetables:  Toss in the chopped onion and capsicum. Fry on low-medium heat for 4–5 minutes until soft.  

4. Add Eggs: Pour the beaten egg whites and whole eggs into the pan. Stir gently to scramble.  

5. Season: Sprinkle salt, chili powder, red chili sauce, and soy sauce. Mix well.  

6. Final Fry: Cook on low heat for 3–4 minutes, stirring occasionally, until the eggs are fully cooked.  

7. Serve: Enjoy hot as a standalone dish or with rice, roti, or toast.  

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Health Benefits of This Stir-Fry:-

  1. High Protein:- 

• Egg whites and whole eggs provide lean protein to support muscle growth and repair.  

2. Low-Calorie:- 

• Minimal oil and plenty of veggies keep this dish light yet filling.  

3. Rich in Antioxidants:- 

• Garlic and capsicum boost immunity and reduce inflammation.  

4. Metabolism Boost:- 

• Green chili and chili powder contain capsaicin, which may aid fat burning.  

5. Vitamins & Fiber:- 

• Onions and capsicum add vitamin C, vitamin A, and dietary fiber for digestion.  

Tip:- Swap regular soy sauce with a low-sodium version to reduce salt intake. 

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Conclusion:-

                           This Garlic & Egg Stir-Fry is a perfect blend of flavor, speed, and nutrition. Ideal for busy weeknights or a post-workout meal, it’s customizable with extra veggies like spinach or mushrooms. By focusing on fresh ingredients and mindful seasoning, this dish proves that healthy eating can be both easy and exciting. Give it a try and savor a meal that fuels your body without compromising on taste.