Honey Chicken with Cauliflower Rice

28’s Home Nutrition Program (portions based on our Women’s ‘Healthy Weight Maintenance’ Eating Plan)
Prep Time 40 minutes
Cook Time 20 minutes
Total Time 1 hour
Course Dinner, Lunch, Main Course
Servings 4
Calories 467 kcal


  • 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


  • Whisk all batter ingredients together in a large bowl until smooth. Set aside for 30 minutes.
  • 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.
  • 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.
  • Add the chicken back into the pan and toss until evenly coated in the honey mixture.
  • 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).
  • Serve the honey chicken on a bed of cauliflower rice and sprinkle with sesame seeds.


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.