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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!
Hands-on Overall
Serving size about 1 1/2 cups rice + 85 g/3 oz sardines
Nutritional values (per about 1 1/2 cups rice + 85 g/3 oz sardines)
Net carbs9.6 grams
Protein25.7 grams
Fat31.3 grams
Calories433 kcal
Calories from carbs 9%, protein 24%, fat 67%
Total carbs15.1 gramsFiber5.4 gramsSugars6.7 gramsSaturated fat4.5 gramsSodium898 mg(39% RDA)Magnesium76 mg(19% RDA)Potassium1,120 mg(56% EMR)
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
- Break the cauliflower into small florets.
- Place the florets into a food processor and pulse until cauliflower resembles rice. You can us the S blade or a grating blade.
- 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.
- Add the tomato puree and chicken stock to the skillet. Bring to the boil.
- 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.
- When finished cooking stir through half of the chopped cilantro and divide rice between 4 serving dishes.
- 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.
Spiced Cauli-Rice with Sardines
Step by Step
Ingredients
- 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
- Break the cauliflower into small florets.
- Place the florets into a food processor and pulse until cauliflower resembles rice. You can us the S blade or a grating blade.
- 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.
- Add the tomato puree and chicken stock to the skillet. Bring to the boil.
- 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.
- When finished cooking stir through half of the chopped cilantro and divide rice between 4 serving dishes.
- 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 1/2 cups rice + 85 g/3 oz sardines)
Calories433kcal
Net Carbs9.6g
Carbohydrates15.1g
Protein25.7g
Fat31.3g
Saturated Fat4.5g
Fiber5.4g
Sugar6.7g
Sodium898mg
Magnesium76mg
Potassium1,120mg
Detailed nutritional breakdown (per about 1 1/2 cups rice + 85 g/3 oz sardines)
| Total per about 1 1/2 cups rice + 85 g/3 oz sardines |
| 9.6 g | 25.7 g | 31.3 g | 433 kcal |
| Cauliflower, fresh |
| 4.5 g | 2.9 g | 0.4 g | 38 kcal |
| Olive oil, extra virgin |
| 0 g | 0 g | 20.3 g | 179 kcal |
| Peppers, red bell, fresh |
| 0.6 g | 0.1 g | 0 g | 5 kcal |
| Peppers, green bell, fresh |
| 0.4 g | 0.1 g | 0 g | 3 kcal |
| Onion, red, fresh |
| 0.5 g | 0.1 g | 0 g | 3 kcal |
| Garlic powder, spices |
| 0.2 g | 0.1 g | 0 g | 1 kcal |
| Paprika, smoked (spices) |
| 0.2 g | 0.2 g | 0.1 g | 3 kcal |
| Cumin, ground |
| 0.2 g | 0.1 g | 0.1 g | 2 kcal |
| Oregano, dried |
| 0.1 g | 0 g | 0 g | 1 kcal |
| Chile (chili) powder, spices (ancho, chipotle, Mexican chile powder) |
| 0 g | 0 g | 0 g | 0 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0.1 g | 0 g | 0 g | 0 kcal |
| Tomato sauce (passata), unsweetened |
| 2.3 g | 0.7 g | 0.2 g | 15 kcal |
| Chicken stock (broth), chicken only, homemade |
| 0 g | 0.3 g | 0.3 g | 4 kcal |
| Coriander (cilantro), fresh |
| 0 g | 0 g | 0 g | 0 kcal |
| Lime juice, fresh |
| 0.5 g | 0 g | 0 g | 2 kcal |
| Sardines, tinned (in oil) |
| 0 g | 20.9 g | 9.7 g | 177 kcal |
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