Teriyaki Chicken With Cauliflower Rice

28’s Home Nutrition Program (portions based on our Women’s ‘Healthy Weight Maintenance’ Eating Plan)
5 from 1 vote
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Dinner, Lunch, Main Course
Cuisine Australian
Servings 4 people
Calories 278 kcal


  • 500 g chicken breast
  • 2 tablespoons extra virgin olive oil
  • 500 g Bird's Eye cauliflower rice
  • 1 bunch broccolini tough ends removed
  • 1/4 cup spring onion finely chopped
  • 1/2 tablespoon sesame seeds
  • 1 red chilli  thinly sliced

Teriyaki Sauce

  • 1/4 cup tamari
  • 1 tablespoon dijon mustard
  • 1 tablespoon raw honey or rice malt syrup
  • 1/2 tablespoon ginger minced
  • 1/2 tablespoon sesame oil
  • 1/4 teaspoon chilli flakes optional
  • 2 tablespoons water optional (to thin if needed)


  • Whisk teriyaki sauce ingredients together in a bowl and set aside.
  • Heat half the olive oil in a non stick frypan over medium-high heat. Add frozen Birds Eye Cauliflower Rice and cook for 8 minutes. Once cooked, set aside in a bowl, cover and keep warm.
  • Meanwhile, bring a pot of water to a boil and add a pinch of salt. Add broccolini and blanch for 3-4 mins until cooked to your liking. Drain the broccolini, cover and keep warm.
  • Heat remaining oil in the same frypan over medium heat. Add chicken and cook for 5 minutes on each side or until cooked through. Pour of the teriyaki sauce and simmer for 2-3 minutes or until the sauce reduces
  • Place cauliflower rice, steamed broccolini and chicken on serving plates. Sprinkle over the sesame seeds and chilli and garnish with spring onion.

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.