Mediterranean Chicken & Cauli Rice

28’s Home Nutrition Program (portions based on our Women’s ‘Healthy Weight Maintenance’ Eating Plan)
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Course Dinner, Lunch, Main Course
Servings 1
Calories 494.5 kcal


  • 175 g chicken thigh fillets
  • 1/2 tablespoon extra-virgin olive oil
  • 1/2 teaspoon oregano
  • 1 clove garlic minced
  • 1/4 red onion diced
  • 150 g cauliflower rice Birds Eye
  • 1/4 teaspoon turmeric ground or fresh
  • 1 cup baby spinach, roughly chopped
  • 1/2 tomato diced
  • 6 kalamata olives pitted and halved
  • 30 g Dodoni feta cheese crumbled
  • 1 tablespoon fresh parsley roughly chopped
  • 1/2 lemon juiced


  • Heat the olive oil in a fry pan and add the chicken. Sprinkle over the oregano and cook for around 5 minutes on each side, until browned and cooked through.
  • Meanwhile, add the onion and garlic to a separate fry pan and cook for 2 minutes until softened.
  • In the same pan, add the cauliflower rice and turmeric and cook according to packet instructions.
  • Take the rice off the heat and stir through the spinach, tomato, kalamata olives and feta.
  • Transfer the rice mixture to a plate and top with the cooked chicken.
  • Add the parsley and squeeze over the lemon juice to serve.

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.