Prep Time: 10 mins
Cook Time: 20 mins
Total Time: 30 mins
Serves: 4 people
Course: Dinner, Lunch, Main Course
Cuisine: Australian
Diet: Gluten Free
Dietary Requirements: Dairy-Free, Egg-Free, Gluten Free, Nut-Free, Pregnancy-Safe
Author: 28’s Home Nutrition Program (portions based on our Women’s ‘Healthy Weight Maintenance’ Eating Plan)


  • 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.
Nutrition Facts
Teriyaki Chicken With Cauliflower Rice
Amount Per Serving
Calories 278 Calories from Fat 117
% Daily Value*
Fat 13g20%
Saturated Fat 2g13%
Trans Fat 1g
Cholesterol 80mg27%
Sodium 1015mg44%
Potassium 565mg16%
Carbohydrates 10g3%
Fiber 1g4%
Sugar 6g7%
Protein 30g60%
Vitamin A 997IU20%
Vitamin B3 14mg70%
Vitamin C 58mg70%
Vitamin K 19µg18%
Calcium 58mg6%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.

NB: All main course recipes use quantities from the ‘Female Healthy Weight Maintenance’ Stream of the 28 By Sam Wood program. So if you’re a male, feel free to bulk it up.

If you’re looking for sustainable weight loss, why not check out our 28 By Sam Wood Weight Loss Program?

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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.