Arancini Balls

28’s Home Nutrition Program (portions based on our Women’s ‘Healthy Weight Maintenance’ Eating Plan)
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Course Dinner, Lunch
Cuisine Italian, Mediterranean
Servings 2
Calories 402.9 kcal


  • 260 g chicken mince
  • 1/2 cup cauliflower rice Birds Eye
  • 1 clove garlic minced
  • 1 tablespoon dijon mustard
  • 1 free range egg whisked
  • 1/4 cup wholemeal breadcrumbs or gluten free breadcrumbs
  • 1 tablespoon corn flour
  • 1/4 cup canned diced tomatoes
  • 1/4 teaspoon dried mixed herbs
  • 2 cups rocket leaves
  • 3 tablespoons parmesan cheese grated


  • Preheat the oven to 180°C on a fan forced setting and line a baking tray.
  • Place frozen Birds Eye Cauliflower Rice in a microwave safe dish. Cook uncovered on HIGH for 5 minutes, stirring halfway then transfer into a large mixing bowl.
  • Add the chicken mince, 2 tbs parmesan, garlic, Dijon mustard, ½ the whisked egg and 1 tbs of breadcrumbs. Season with salt and pepper.
  • Roll mixture into balls and then toss in the corn flour. Dip into remaining egg, toss in the remaining breadcrumbs then place onto the lined baking tray.
  • Lightly spray each ball with olive oil and bake for 20-25 minutes until cooked through, flipping halfway.
  • Meanwhile, heat the tomatoes and mixed herbs together in the microwave or saucepan and simmer until thickened. Season with salt and pepper.
  • Serve arancini balls on a bed of rocket, spoon over the tomato and sprinkle with remaining parmesan.

Posted by Sam Wood

Father and husband, on a mission to help people move more, eat better and make a positive change to their lives. Sam Wood has over 20 years experience as a personal trainer and is recognised as one of Australia’s leading experts and media commentators in the health & fitness industry. Sam is the founder and personal trainer of 28, Australia’s #1 home fitness and nutrition program, and he's also the proud owner of Australia’s largest personal training studio, The Woodshed, based in Brighton, Melbourne.