Pressed chicken with yellow squash and tomatoes
Discover a delicious and healthy dish with our Pressed Chicken with Yellow Squash and Tomatoes recipe. Featuring juicy chicken breasts, fresh tomatoes, and tender squash, all enhanced with garlic and olive oil for a truly flavorful meal. Perfect for a nutritious dinner that's easy to prepare and sure to delight!
- 30 May 2024
- Cook time 45 min
- Prep time 20 min
- 4 Servings
- 5 Ingredients
Pressed chicken with yellow squash and tomatoes is a delightful and wholesome dish that combines tender chicken breasts with the fresh flavors of yellow squash and ripe tomatoes. This simple yet flavorful recipe is perfect for a weeknight dinner or a special weekend meal. The use of garlic and olive oil adds depth to the dish, making it a savory and nutritious option for the entire family.
Ingredients:
Instructions:
- Mince the garlic cloves and set them aside.
- Dice the tomatoes and place them in a bowl.
- Slice the squash into approximately 1/4 inch thick rounds.
- Season the chicken breasts with salt and pepper on both sides.
- In a large skillet, heat 1 tablespoon of olive oil over medium heat.
- Add the minced garlic and sauté for about 1 minute until fragrant.
- Add the diced tomatoes and sliced squash to the skillet. Season with salt and pepper.
- Cook, stirring occasionally, for about 5-7 minutes, or until the squash is tender and the tomatoes have released their juices.
- Transfer the cooked vegetables to a bowl and set aside.
- In the same skillet, heat the remaining 1 tablespoon of olive oil over medium heat.
- Add the chicken breasts to the skillet and cook for about 6-7 minutes on each side, or until golden brown and cooked through. The internal temperature should reach 165°F (75°C).
4. Press the Chicken:
- Once the chicken breasts are cooked, use a spatula or heavy object to gently press down on the chicken breasts in the skillet. This will help to flatten them slightly and achieve a more uniform texture.
- Return the cooked vegetables to the skillet with the pressed chicken.
- Cook together for an additional 2-3 minutes, allowing the flavors to meld.
- Taste and adjust seasoning with salt and pepper if needed.
- Transfer the pressed chicken and vegetable mixture to a serving platter.
- Garnish with fresh herbs, such as basil or parsley, if desired.
- Serve hot and enjoy your Pressed Chicken with Yellow Squash and Tomatoes!
Tips:
- Season well: Make sure to season the chicken breasts generously with salt and pepper before cooking to enhance the natural flavors of the meat.
- Even slicing: Slice the squash and tomatoes evenly to ensure they cook uniformly and present beautifully on the plate.
- Preheat pan: Preheat your grill pan or skillet before adding the chicken to achieve a nice sear and lock in the juices.
- Use a press: Use a heavy skillet or a meat press to keep the chicken breasts flat on the pan, ensuring even cooking and a nice crust.
- Rest the chicken: Allow the cooked chicken to rest for a few minutes before slicing to retain its juices and tenderness.
- Fresh herbs: Consider adding fresh herbs like basil or parsley as a garnish to enhance the dish's flavor and add a touch of freshness.
This pressed chicken with yellow squash and tomatoes recipe is a crowd-pleaser that is both healthy and delicious. The combination of tender chicken, savory tomatoes, and the unique texture of yellow squash creates a delightful meal that is sure to satisfy. Serve it with a side of rice or a fresh salad for a complete and balanced meal. Enjoy the vibrant flavors and wholesome ingredients of this simple and satisfying dish.
| Nutrition Facts | |
|---|---|
| Serving Size | 340 grams |
| Energy | |
| Calories 230kcal | 9% |
| Protein | |
| Protein 33g | 23% |
| Carbohydrates | |
| Carbohydrates 13g | 4% |
| Fiber 3.89g | 10% |
| Sugar 6g | 6% |
| Fat | |
| Fat 11g | 13% |
| Saturated 1.86g | 6% |
| Cholesterol 110mg | - |
| Vitamins | |
| Vitamin A 310ug | 34% |
| Choline 140mg | 25% |
| Vitamin B1 0.19mg | 16% |
| Vitamin B2 0.34mg | 26% |
| Vitamin B3 15mg | 94% |
| Vitamin B6 1.43mg | 84% |
| Vitamin B9 45ug | 12% |
| Vitamin B12 0.30ug | 13% |
| Vitamin C 22mg | 25% |
| Vitamin E 1.43mg | 10% |
| Vitamin K 12ug | 10% |
| Minerals | |
| Calcium, Ca 40mg | 3% |
| Copper, Cu 0.19mg | 0% |
| Iron, Fe 1.24mg | 11% |
| Magnesium, Mg 66mg | 15% |
| Phosphorus, P 350mg | 28% |
| Potassium, K 950mg | 28% |
| Selenium, Se 33ug | 61% |
| Sodium, Na 70mg | 5% |
| Zinc, Zn 1.38mg | 13% |
| Water | |
| Water 280g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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