Pressed Chicken with Yellow Squash and Tomatoes

Pressed Chicken with Yellow Squash and Tomatoes
Fat 52%Protein 42%
Percent Calories

1 serving of pressed chicken with yellow squash and tomatoes contains 597 Calories. The macronutrient breakdown is 6% carbs, 52% fat, and 42% protein. This is a good source of protein (112% of your Daily Value), potassium (23% of your Daily Value), and magnesium (25% of your Daily Value).

Makes
4 servings
Prep Time
20 minutes
Cook Time
45 minutes

Ingredients

  • Garlic

    Raw

    2 cloves, minced or 6g

  • Tomatoes

    Red, ripe, raw, year round average

    3 ½ medium whole or 431g

  • Olive oil

    Salad or cooking

    2 tbsp or 27g

  • Marjoram

    Spices, dried

    3 tsp or 2g

  • Chicken breast

    Broilers or fryers, meat and skin, raw

    4 full breast (both fillets) or 1.16kg

  • Squash

    Summer, scallop, raw

    2 ¾ cup slices or 358g

Directions

  1. Coarsely chop tomatoes. Cut squash into 1/2-inch pieces.
  2. Pat chicken dry and season with 3/4 teaspoon salt and 1/2 teaspoon pepper. Heat oil in a 12-inch heavy skillet over medium-high heat until it shimmers.
  3. Add chicken, skin side down. Cover with a round of parchment paper, then a heavy pot or skillet, followed by a 3- to 5-pound weight (such as two 32-ounce cans or a brick wrapped in foil). Cook 10 minutes, then remove weight, pot, and parchment.
  4. Turn chicken over and re-cover with a clean round of parchment, pot, and weight, then cook until just cooked through, about 8 minutes more. Transfer chicken to a plate and keep warm, covered.
  5. Add squash, tomatoes, garlic, 2 teaspoons marjoram, and 1/4 teaspoon salt to fat in skillet. Cook over medium-high heat, stirring frequently, until squash is just tender and tomatoes have become saucy, 6 to 8 minutes. Stir in any juices from plate and season with salt and pepper. Spoon over chicken.
  6. Sprinkle chicken and vegetables with remaining teaspoon marjoram and serve.

Nutrition Facts

For 1 serving of pressed chicken with yellow squash and tomatoes (496g)

NutrientValue%DV
Calories597
Fats34g 44%
Saturated fats9g 44%
Trans fats0.3g
Cholesterol186mg 62%
Sodium190mg 8%
Carbs8g 3%
Net carbs6g
Fiber3g 9%
Sugar5g
Protein63g
Calcium71mg 7%
Iron3mg 40%
Potassium1068mg 23%
Vitamin D1μg 8%
Vitamins and Minerals
Alpha carotene109μg
Beta carotene620μg
Caffeine0mg
Choline209mg 38%
Copper0.2mg 28%
Fluoride2μg
Folate (B9)56μg 14%
Lycopene2769μg
Magnesium107mg 25%
Manganese0.3mg 15%
Niacin30mg 187%
Pantothenic acid3mg 51%
Phosphorus566mg 81%
Retinol70μg
Riboflavin (B2)0.3mg 23%
Selenium49μg 88%
Theobromine0mg
Thiamine0.3mg 25%
Vitamin A IU1366IU
Vitamin A126μg 14%
Vitamin B121μg 41%
Vitamin B62mg 133%
Vitamin C31mg 35%
Vitamin D IU46IU
Vitamin D20μg
Vitamin D30μg
Vitamin E2mg 17%
Vitamin K18μg 15%
Zinc3mg 25%
Sugars
Sugar5g
Sucrose0g
Glucose1g
Fructose1g
Lactose0g
Maltose0g
Galactose0g
Starch0g
Fats
Saturated fats9g 44%
Monounsaturated fats16g
Polyunsaturated fats7g
Trans fats0.3g
Fatty Acids
Total omega 30.1g
Total omega 60g
Alpha Linolenic Acid (ALA)0g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine4g
Arginine4g
Aspartic acid6g
Cystine1g
Glutamic acid9g
Glycine4g
Histidine2g
Hydroxyproline0g
Isoleucine3g
Leucine5g
Lysine5g
Methionine2g
Phenylalanine2g
Proline3g
Serine2g
Threonine3g
Tryptophan1g
Tyrosine2g
Valine3g

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