Pressed Chicken with Yellow Squash and Tomatoes

Gluten Free
Dairy Free
Health score
21%
Pressed Chicken with Yellow Squash and Tomatoes
45 min.
4
227kcal

Suggestions


Welcome to a delightful culinary experience with our Pressed Chicken with Yellow Squash and Tomatoes! This dish is not only gluten-free and dairy-free, but it also highlights the vibrant flavors of fresh ingredients, making it perfect for a healthy lunch or dinner.

The star of the show, tender chicken breast, is pressed to perfection, locking in its juices and flavor. The method of pressing the chicken in a skillet adds a unique twist, ensuring a crispy skin while the meat remains succulent. Pair this with the warmth of yellow squash and the burst of sweetness from ripe tomatoes, and you have a colorful and wholesome meal bursting with flavor.

Whether you are on a dietary journey or simply seeking a nutritious and delicious option, this recipe fits the bill. With a prep time of just 45 minutes, it's perfect for those busy weeknights or leisurely weekends spent cooking for family and friends. Each serving contains only 227 calories, making it a healthy choice that does not skimp on taste.

Enhance your dining experience by serving it alongside a refreshing green salad tossed in a zesty red-wine vinaigrette. Get ready to impress your guests and yourself with this satisfying dish that showcases the beauty of wholesome ingredients and simple, yet effective cooking techniques!

Ingredients

  •  chicken breast halves with skin and bone (2 to 2 1/4 pounds)
  •  garlic clove chopped
  • teaspoons marjoram divided chopped
  • tablespoons olive oil extra virgin extra-virgin
  • pound tomatoes coarsely chopped
  • 0.8 pound to 3 sized squashes yellow cut into 1/2-inch pieces

Equipment

  • frying pan
  • baking paper
  • pot
  • aluminum foil

Directions

  1. Pat chicken dry and season with 3/4 teaspoon salt and 1/2 teaspoon pepper.
  2. 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.
  5. Transfer chicken to a plate and keep warm, covered.
  6. 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.
  7. Sprinkle chicken and vegetables with remaining teaspoon marjoram.
  8. Serve with: a green salad tossed with red-wine vinaigrette

Nutrition Facts

Calories227kcal
Protein45.71%
Fat40.63%
Carbs13.66%

Properties

Glycemic Index
25
Glycemic Load
1.91
Inflammation Score
-8
Nutrition Score
19.344347912332%

Flavonoids

Naringenin
0.77mg
Apigenin
0.01mg
Luteolin
0.01mg
Kaempferol
0.11mg
Myricetin
0.17mg
Quercetin
0.68mg

Nutrients percent of daily need

Calories:227.16kcal
11.36%
Fat:10.32g
15.88%
Saturated Fat:1.68g
10.49%
Carbohydrates:7.8g
2.6%
Net Carbohydrates:5.44g
1.98%
Sugar:4.87g
5.41%
Cholesterol:72.32mg
24.11%
Sodium:138.9mg
6.04%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:26.12g
52.24%
Vitamin B3:12.89mg
64.44%
Vitamin B6:1.14mg
57.1%
Selenium:36.55µg
52.21%
Vitamin C:31.86mg
38.61%
Phosphorus:299.36mg
29.94%
Potassium:916.91mg
26.2%
Vitamin A:1154.79IU
23.1%
Vitamin B5:1.85mg
18.52%
Manganese:0.32mg
16.21%
Vitamin K:16.44µg
15.66%
Vitamin B2:0.26mg
15.13%
Magnesium:56.95mg
14.24%
Vitamin E:1.94mg
12.93%
Folate:46.44µg
11.61%
Vitamin B1:0.16mg
10.55%
Fiber:2.36g
9.43%
Zinc:1.11mg
7.43%
Copper:0.15mg
7.31%
Iron:1.15mg
6.38%
Vitamin B12:0.23µg
3.77%
Calcium:34.02mg
3.4%
Source:Epicurious