Lunch · 10 min · Serves 1
Sardine Rice Bowl
The 10-minute metabolic brake. Pairing basmati rice with omega-3s and healthy fats slows the release of the carbs, so the afternoon slump doesn't hit as hard.
It's the easiest, tastiest 10-minute lunch you'll make, whether you're fuelling a workout or just keeping your glucose steadier.
- Protein
- 35g
- Carbs
- ~58g
- Fat
- ~40g
- Fibre
- 10g
- kcal
- ~730
Medium. Estimated from published GI values, adjusted for the protein and fat on the plate. How we calculate it
Why it works
The rice stays. Sardines, egg and avocado bring protein and fat, so the basmati lands more gently. Read: Do you need to cut carbs for PCOS? →
Ingredients Serves 1
No scales needed. Measurements are here if you want them, but it’s often easier to watch the reel, judge it by eye and have a go. Just keep the protein, fat and fibre on the plate.
Macros and real-life GL are for the recipe as written.
Swap it
- Sardines → tinned mackerel (similar protein, a bit more fat) or tinned salmon (similar protein, less fat).
- Basmati → brown basmati, same dry weight. Same carbs, more fibre.
- Kimchi → sauerkraut.
Method
- Rinse the basmati and cook according to the pack instructions.
- While the rice cooks, fry the egg until the white is set and the yolk is still runny.
- Slice the avocado and roughly flake the sardines, keeping a little of their oil.
- Spoon the rice into a bowl. Top with sardines, avocado, kimchi and the fried egg.
- Tear the nori over the top, scatter with crispy onions and finish with soy sauce and chilli oil.
Nutrition and glycaemic load are estimates. Responses vary from person to person. General information only, not medical advice.