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Low-Carb Spiced Cauli-Rice with Sardines

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Low-Carb Spiced Cauli-Rice with SardinesPin itFollow us 134.8k

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!

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Hands-on Overall

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

Allergy information for Low-Carb Spiced Cauli-Rice with Sardines

✔  Gluten free
✔  Dairy free
✔  Egg free
✔  Nut free
✔  Pork free
✔  Avocado free
✔  Coconut free
✔  Shellfish free
Pescatarian
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Nutritional values (per serving, 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

  1. Break the cauliflower into small florets.
    Low-Carb Spiced Cauli-Rice with Sardines
  2. Place the florets into a food processor and pulse until cauliflower resembles rice. You can us the S blade or a grating blade. Low-Carb Spiced Cauli-Rice with Sardines
  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.
    Low-Carb Spiced Cauli-Rice with Sardines
  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.
    Low-Carb Spiced Cauli-Rice with Sardines
  6. When finished cooking stir through half of the chopped cilantro and divide rice between 4 serving dishes. Low-Carb Spiced Cauli-Rice with Sardines
  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. Low-Carb Spiced Cauli-Rice with Sardines

Ingredient nutritional breakdown (per serving, about 1 1/2 cups rice + 85 g/3 oz sardines)

Net carbsProteinFatCalories
Cauliflower, fresh
4.5 g2.9 g0.4 g38 kcal
Olive oil, extra virgin
0 g0 g20.3 g179 kcal
Peppers, red bell, fresh
0.6 g0.1 g0 g5 kcal
Peppers, green bell, fresh
0.4 g0.1 g0 g3 kcal
Onion, red, fresh
0.5 g0.1 g0 g3 kcal
Garlic powder, spices
0.2 g0.1 g0 g1 kcal
Paprika, smoked (spices)
0.2 g0.2 g0.1 g3 kcal
Cumin, ground
0.2 g0.1 g0.1 g2 kcal
Oregano, dried
0.1 g0 g0 g1 kcal
Chile (chili) powder, spices
0 g0 g0 g0 kcal
Salt, sea salt
0 g0 g0 g0 kcal
Pepper, black, spices
0.1 g0 g0 g0 kcal
Tomato sauce (passata), unsweetened
2.3 g0.7 g0.2 g15 kcal
Chicken stock (broth), chicken only, homemade
0 g0.3 g0.3 g4 kcal
Coriander (cilantro), fresh
0 g0 g0 g0 kcal
Lime juice, fresh
0.5 g0 g0 g2 kcal
Sardines, tinned (in oil)
0 g20.9 g9.7 g177 kcal
Total per serving, about 1 1/2 cups rice + 85 g/3 oz sardines
9.6 g25.7 g31.3 g433 kcal

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Kim Caruk
Creator of Deliciously Keto

Kim Caruk

Kim Caruk is the food blogger, chef and recipe developer behind Deliciously Keto. Her site is dedicated to sharing Low Carb and Keto recipes along with her inspirational journey to health.

Kim's passion for food and her evident creativity can be seen throughout her blog and popular ebooks. Kim hopes to help inspire and motivate others to live a healthier, happier life without the need for sugars and high carb foods.

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