⏱ 65 min total

Pressed Chicken with Yellow Squash and Tomatoes

Name: Pressed Chicken with Yellow Squash and Tomatoes
Prep time: 20 min
Cook time: 45 min
Total time: 65 min
Yield: 1 serving
Ingredients: ½ cloves, minced Garlic; ⅞ medium whole Tomatoes; ½ tbsp Olive oil; ¾ tsp Marjoram; 1 breast fillet Chicken breast; ½ medium Summer squash

Per 1 serving · 359 g · 6 ingredients

Calories

348

17%
of a 2,000 cal day

Protein
33g
37% of calories
Carbs
8.2g
9% of calories
Fat
21g
53% of calories

Portion

✓ Protein-dense
✓ Low sodium

At a glance

One serving of Pressed Chicken with Yellow Squash and Tomatoes (359 g) has 348 calories, with 33 g of protein, 8.2 g of carbohydrates and 21 g of fat. Most of its energy comes from fat (53% of calories). It is high in protein (65% DV), Vitamin C (36% DV) and riboflavin (b2) (22% DV). Keep an eye on saturated fat and cholesterol, which provide 24% and 31% of the daily value.

Per 100 g

97cal

low energy density

Protein per 100 cal

9.4g

Net carbs

carbs minus fiber

Fiber

2.6g

5 g sugar

High in

20%+ of the daily value

Protein65%
Vitamin C36%
Riboflavin (B2)22%
Niacin97%
Vitamin B683%
Vitamin B1221%

Good source of

10–19% of the daily value

Vitamin A10%
Vitamin E14%
Vitamin K15%
Thiamine15%
Folate (B9)13%
Potassium18%

Watch

20%+ of the daily value

Saturated fat24%
Cholesterol31%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 20 minCook 45 min

1
Coarsely chop the tomatoes and cut the squash into 1/2-inch pieces.
2
Pat the chicken dry and season with 3/4 teaspoon salt and 1/2 teaspoon pepper. Heat the oil in a 12-inch heavy skillet over medium-high heat until it shimmers.
3
Add the 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 for 10 minutes, then remove the weight, pot, and parchment.
4
Turn the 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 the chicken to a plate and keep warm, covered.
5
Add the squash, tomatoes, garlic, 2 teaspoons marjoram, and 1/4 teaspoon salt to the fat in the skillet. Cook over medium-high heat, stirring frequently, until the squash is just tender and the tomatoes have become saucy, 6 to 8 minutes. Stir in any juices from the plate and season with salt and pepper. Spoon over the chicken.
6
Sprinkle the chicken and vegetables with the remaining teaspoon of marjoram and serve.

Vitamins & minerals

Amounts for 1 serving (359 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	91 μg	10%
Vitamin C	32 mg	36%
Vitamin D	1 μg	4%
Vitamin E	2 mg	14%
Vitamin K	18 μg	15%
Thiamine	0.2 mg	15%
Riboflavin (B2)	0.3 mg	22%
Niacin	15 mg	97%
Vitamin B6	1 mg	83%
Folate (B9)	52 μg	13%
Vitamin B12	1 μg	21%
Pantothenic acid	1 mg	28%
Choline	112 mg	20%

Minerals

Nutrient	Amount	% Daily Value
Calcium	53 mg	5%
Iron	2 mg	27%
Potassium	843 mg	18%
Magnesium	67 mg	16%
Phosphorus	319 mg	46%
Zinc	2 mg	15%
Copper	0.2 mg	20%
Manganese	0.4 mg	17%
Selenium	24 μg	45%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	109 μg	—
Arginine	2 g	—
Aspartic acid	3 g	—
Beta carotene	621 μg	—
Caffeine	0 mg	—
Cystine	0.4 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	2 μg	—
Fructose	2 g	—
Galactose	0 g	—
Glucose	2 g	—
Glutamic acid	5 g	—
Glycine	2 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	2 g	—
Lactose	0 g	—
Leucine	2 g	—
Lycopene	2,767 μg	—
Lysine	3 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	10 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	4 g	—
Proline	1 g	—
Retinol	35 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	0 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0.1 g	—
Total omega 6	0 g	—
Tryptophan	0.4 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 348 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

66min
Walking (3.5 mph)
42min
Cycling (moderate)
29min
Running (6 mph)
49min
Swimming laps

Common questions

How many calories are in Pressed Chicken with Yellow Squash and Tomatoes?

One serving of Pressed Chicken with Yellow Squash and Tomatoes (1 serving) has 348 calories, which works out to 97 calories per 100 g. That is about 17% of a 2,000-calorie day.

Are Pressed Chicken with Yellow Squash and Tomatoes high in protein?

Yes. It has 33 g of protein per serving, and 37% of its calories come from protein (9.4 g of protein per 100 calories).

Are Pressed Chicken with Yellow Squash and Tomatoes keto-friendly?

It is hard to fit into a strict keto diet. One serving has 6 g of net carbs and 9% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Pressed Chicken with Yellow Squash and Tomatoes?

99 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Pressed Chicken with Yellow Squash and Tomatoes?

5 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (359 g)

Calories348

% Daily Value*

Total fat 21g	26%
Saturated fat 4.8g	24%
Trans fat 0.1g
Cholesterol 93mg	31%
Sodium 99mg	4%
Total carbohydrate 8.2g	3%
Dietary fiber 2.6g	9%
Total sugars 5g
Protein 33g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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