Sardine Tomato “Risotto” with Shirataki Rice, 25 minutes

Serves: 4 Net carbs per serving: ~7g Protein per serving: ~25g Time: ~25 minutes

Ingredients:

• 4 cans sardines in olive oil or with lemon – 0g net carbs (avoid varieties with hot chillies unless you want heat)
• 3 packets shirataki rice (rice-style) – 0g net carbs – udon-style or spaghetti-style konjac noodles also work, same macros
• 1 can (400g) diced tomatoes ~12g net carbs total
• 1 large onion, diced ~10g net carbs total
• 1 head of garlic (sliced, with 2-3 cloves reserved and chopped) ~6g net carbs total
• 2-3 tbsp extra virgin olive oil (or use the oil from the sardine cans)
• 1 tbsp apple cider vinegar 0g net carbs
• 1 tbsp vegetable broth powder ~1g net carbs
• 1-2 tsp sweet paprika ~1g net carbs
• 1 tsp dried parsley – 0g
• Fresh curly parsley, chopped (generous) – 0g
• Salt and black pepper

Total net carbs for entire recipe: ~30g Per serving (4 servings): ~7g net carbs

Macros per serving (approximate):

Calories ~280

Protein ~25g

Fat ~17g

Total Carbs ~9g

Fiber ~2g

Net Carbs ~7g

Steps:

1. Prep: Open sardine cans and drain oil into a bowl (use for cooking). Set sardines aside.
2. Slice most of the garlic into thin coins. Reserve 2-3 cloves, chop roughly, set aside. (Or use all garlic now for milder flavor.)
3. Saute the sliced garlic in sardine can oil over medium-low heat ~1 minute. Fragrant, not browned.
4. Add diced onion. Cook 4-5 minutes until softened.
5. Add sweet paprika, stir to coat.
6. Deglaze with apple cider vinegar. Cook another 3-4 minutes until onions are golden and caramelized.
7. Add diced tomatoes and broth powder. Stir, bring to a simmer.
8. Drain and rinse shirataki rice under cold water in a fine mesh strainer.
9. Add shirataki rice to the sauce. Fold in, simmer ~5 minutes.
10. Add dried parsley, stir.
11. Add the reserved fresh garlic (optional – skip if all garlic used at start).
12. Add sardines (already drained). Simmer 3-4 minutes until they start breaking apart. Fold gently.
13. Plate, top with fresh parsley. Season with salt and pepper.

Notes:

• The shirataki rice makes this keto-friendly. If you're not tracking carbs, regular rice or cauliflower rice work too. Udon or spaghetti-style konjac noodles are the same macros.
• Double garlic: Recommended for garlic lovers (sauteed early + raw late), but optional. Add all garlic at the start for milder flavor.
• Sardine can oil: Using it for cooking adds flavor and keeps all the nutrients. Use pure olive oil if you prefer milder taste. No macro change either way.
• Heat: Sardines packed with hot chillies will make the dish spicy. Use olive oil or lemon varieties for mild.
• Almost entirely pantry-stable ingredients. Canned sardines, tomatoes, shirataki packets – all keep for months.
• The sardines provide omega-3s, calcium, B12, and vitamin D on top of the protein.
• If you want to lower the carbs further, halve the onion (~5g net carbs per serving).