Low-Carb Spiced Cauli-Rice with Sardines

Looking for a new low-carb dinner recipe to try? This quick and easy spiced cauliflower rice is keto friendly and it's the perfect alternative to the regular carb loaded meal.

It's infused with fragrant Spanish inspired flavours and topped with sardines so you’ll be sure to have a fiesta in your mouth! This flavoursome meal will leave you feeling satiated for hours without breaking the bank.

We are using simple pantry items including canned sardines, tomato sauce, herbs and spices, combined with some fresh cauliflower, bell peppers and onion. Sardines are not just inexpensive, they are also an excellent source of protein and are high in omega 3 fatty acids. If you're not a fan, swap the sardines for tuna or some cooked chicken. Enjoy!

Step-by-step

1. Break the cauliflower into small florets.

   

2. Place the florets into a food processor and pulse until cauliflower resembles rice. You can us the S blade or a grating blade.

   

3. Heat 2 tablespoons (30 ml) of the oil in a large skillet, add diced capsicums and onion. Sauté until softened. Stir through the dried herbs and sauté until fragrant.

   

4. Add the tomato puree and chicken stock to the skillet. Bring to the boil.

5. Lower heat and add the cauliflower rice to skillet, stir to ensure well incorporated. Continue to stir over a low heat until cauliflower is just cooked. Adjust seasoning to taste.

   

6. When finished cooking stir through half of the chopped cilantro and divide rice between 4 serving dishes.

   

7. Serve topped with a scattering of sardines (85 g/3 oz) per serving, fresh lime wedges, sliced chilli and coriander leaves. Drizzle with the remaining olive oil. To store, refrigerate for up to 3 days.

   

Recipe

Low-Carb Spiced Cauli-Rice with Sardines

★★★★★5.0 (4 ratings)

This quick and easy Spanish inspired keto friendly spiced cauliflower rice is the perfect alternative to the ...

Hands on

10m

Overall

25m

Servings

4

9.6 g

Net carbs

25.7 g

Protein

31.3 g

Fat

433

kcal

1 serving2 servings3 servings4 servings5 servings6 servings7 servings8 servings9 servings10 servings11 servings12 servings16 servings

US + metricMetricUS

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Ingredients makes 4 servings

• 1 medium cauliflower, cut into florets (600 g/ 1.3 lb)
• 6 tbsp extra virgin olive oil, divided (90 ml/ 3 fl oz)
• ¹/₂ medium red bell pepper, diced (60 g/ 2.1 oz)
• ¹/₂ medium green bell pepper, diced (60 g/ 2.1 oz)
• ¹/₂ small red onion, diced (30 g/ 1.1 oz)
• ¹/₂ tsp garlic powder
• 2 tsp smoked or sweet paprika
• 1 tsp ground cumin
• 1 tsp dried oregano
• ¹/₄ tsp chilli powder
• sea salt and black pepper, to taste
• 1 cup tomato sauce/passata (240 ml/ 8 fl oz)
• ¹/₄ cup chicken stock or water (60 ml/ 2 fl oz)
• 2 tbsp fresh cilantro, chopped
• Optional: 1 fresh red chilli pepper, thinly sliced
• 2 tbsp fresh 1 lime juice (30 ml)
• 340 g canned sardines in olive oil or spring water, drained (12 oz)

Instructions

1. Break the cauliflower into small florets.

2. Place the florets into a food processor and pulse until cauliflower resembles rice. You can us the S blade or a grating blade.

3. Heat 2 tablespoons (30 ml) of the oil in a large skillet, add diced capsicums and onion. Sauté until softened. Stir through the dried herbs and sauté until fragrant.

4. Add the tomato puree and chicken stock to the skillet. Bring to the boil.

5. Lower heat and add the cauliflower rice to skillet, stir to ensure well incorporated. Continue to stir over a low heat until cauliflower is just cooked. Adjust seasoning to taste.

6. When finished cooking stir through half of the chopped cilantro and divide rice between 4 serving dishes.

7. Serve topped with a scattering of sardines (85 g/3 oz) per serving, fresh lime wedges, sliced chilli and coriander leaves. Drizzle with the remaining olive oil. To store, refrigerate for up to 3 days.

Nutrition per serving, about 1 ½ cups rice + 85 g/3 oz sardines

Carbs 9%Protein 24%Fat 67% of calories

Net carbs

9.6 g

Total carbs

15.1 g

Fiber

5.4 g

Sugars

6.7 g

Protein

25.7 g

Fat

31.3 g

Saturated fat

4.5 g

Calories

433 kcal

Sodium

898 mg · 39% RDA

Magnesium

76 mg · 18.9% RDA

Potassium

1,120 mg · 56% EMR

Nutrition by ingredient

Per about 1 1/2 cups rice + 85 g/3 oz sardines	Net carbs	Protein	Fat	kcal
Cauliflower, fresh	4.5 g	2.9 g	0.4 g	38
Olive oil, extra virgin	0 g	0 g	20.3 g	179
Peppers, red bell, fresh	0.6 g	0.1 g	0 g	5
Peppers, green bell, fresh	0.4 g	0.1 g	0 g	3
Onion, red, fresh	0.5 g	0.1 g	0 g	3
Garlic powder, spices	0.2 g	0.1 g	0 g	1
Paprika, smoked (spices)	0.2 g	0.2 g	0.1 g	3
Cumin, ground	0.2 g	0.1 g	0.1 g	2
Oregano, dried	0.1 g	0 g	0 g	1
Chile (chili) powder, spices (ancho, chipotle, Mexican chile powder)	0 g	0 g	0 g	0
Salt, sea salt	0 g	0 g	0 g	0
Pepper, black, spices	0.1 g	0 g	0 g	0
Tomato sauce (passata), unsweetened	2.3 g	0.7 g	0.2 g	15
Chicken stock (broth), chicken only, homemade	0 g	0.3 g	0.3 g	4
Coriander (cilantro), fresh	0 g	0 g	0 g	0
Lime juice, fresh	0.5 g	0 g	0 g	2
Sardines, tinned (in oil)	0 g	20.9 g	9.7 g	177
Total	9.6 g	25.7 g	31.3 g	433

Serving size about 1 1/2 cups rice + 85 g/3 oz sardines

• Gluten free
• Dairy free
• Egg free
• Nut free
• Pork free
• Avocado free
• Coconut free
• Shellfish free
• Beef free
• Pescatarian