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Ambassador [Associate]
Ambassador [Associate]
  • 562 calories
  • 35 min
  • 4 servings


  • 4 crowns broccoli
  • 1 ½ lb chicken breasts, boneless skinless
  • 4 cloves garlic
  • 4 oz Parmesan cheese
  • ¼ cup pine nuts
  • 20 sun-dried tomatoes, oil-packed
  • 1 medium yellow onion
  • black pepper
  • crushed red pepper
  • extra virgin olive oil
  • garlic powder
  • salt


  1. Fill a large pot about halfway with hot water (from the tap). Add salt, cover with a lid and bring to a boil over high heat.
    • 2 tsp salt
  2. Wash the broccoli and cut the florets into bite-sized pieces. Peel and small dice (or julienne) the stems.
    • 4 crowns broccoli
  3. Once the water comes to a boil, uncover, add broccoli florets and stems, and stir for a few seconds. Cook until crisp-tender, about 3 minutes. Once done, drain in a colander and then lay the broccoli on a clean towel and pat dry.
  4. Cut chicken into 1-inch pieces. Season with spices and toss to coat.
    • 1 ½ lb chicken breasts, boneless skinless
    • 1 tsp garlic powder
    • ½ tsp salt
    • ¼ tsp black pepper
  5. Preheat a skillet over medium-high heat. When the skillet is hot, add olive oil and swirl to coat the bottom.
    • 2 tbsp extra virgin olive oil
  6. Add the chicken to the skillet; cook, stirring occasionally, until the pieces are browned and cooked through, 4-6 minutes. Remove from heat.
  7. Meanwhile, peel and small dice onion. Peel and mince garlic.
    • 1 medium yellow onion
    • 4 cloves garlic
  8. Thinly slice sun-dried tomatoes.
    • 20 sun-dried tomatoes, oil-packed
  9. Return the pot to medium heat and add oil, onion, garlic, tomatoes, and crushed red peppers. Cook, stirring frequently, until onions are translucent, about 3 minutes.
    • 2 tsp extra virgin olive oil
    • ½ tsp crushed red pepper
  10. Finely grate Parmesan.
    • 4 oz Parmesan cheese
  11. Add the broccoli and chicken to the pot and continue to cook, stirring continuously, until broccoli and chicken are heated through, about 2 minutes.
  12. To serve, divide between plates and top with Parmesan cheese and pine nuts. Enjoy!
    • ¼ cup pine nuts

Nutrition per Serving

Net Carbs


  • chef's knife
  • colander
  • cutting board
  • garlic press (optional)
  • grater
  • julienne peeler (optional)
  • large pot
  • measuring cups
  • measuring spoons
  • nonstick skillet
  • spatula