28’s Home Nutrition Program (portions based on our Women’s ‘Healthy Weight Maintenance’ Eating Plan)

Honey Chicken with Cauliflower Rice

Print Recipe Pin Recipe
Prep Time 40 minutes
Cook Time 20 minutes
Total Time 1 hour
Servings: 4
Course: Dinner, Lunch, Main Course
Calories: 467
Ingredients Method Notes

Ingredients
  

  • 500 g cauliflower rice Birds Eye
  • 600 g chicken breast cut into chunks
  • 2 tablespoons extra-virgin olive oil
  • 2 tablespoons sesame seeds
Ingredients for Batter
  • 1/4 cup wholemeal or gluten free flour
  • 4 tablespoons corn flour
  • 1 teaspoon baking powder or gluten free baking powder
  • 1/2 cup soda water
  • 1/2 teaspoon salt
Ingredients for Sauce
  • 1/3 cup raw honey
  • 1 teaspoon apple cider vinegar
  • 1 teaspoon sesame oil
  • 1 tablespoon corn flour
  • 1/4 cup water
  • 1 teaspoon salt

Method
 

  1. Whisk all batter ingredients together in a large bowl until smooth. Set aside for 30 minutes.
  2. Add the chicken to the batter and toss to coat. Heat olive oil in a fry pan over high heat and fry the chicken until golden all over. Place on paper towel to drain excess oil.
  3. While all sauce ingredients together in a bowl until smooth. Using the same fry pan, add sauce ingredients and simmer over medium heat for 2 minutes or until it thickens.
  4. Add the chicken back into the pan and toss until evenly coated in the honey mixture.
  5. Meanwhile, place frozen Birds Eye Cauliflower Rice in a microwave safe dish. Cook uncovered on HIGH for 5 minutes, stirring halfway. Remove excess moisture from Cauliflower Rice (see TIP).
  6. Serve the honey chicken on a bed of cauliflower rice and sprinkle with sesame seeds.

Notes

TIP: Ensure as much of the moisture is removed from the Cauliflower Rice by firmly pressing in a sieve. Alternatively, place in a clean chux or tea towel, twist and squeeze.

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.

All Posts Website