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News / Life / Food

Sweet and spicy chicken dinner made in minutes

By Linda Gassenheimer, Tribune News Service
Published: April 17, 2024, 6:03am

Hot pepper and honey make this a sweet and spicy, quick chicken dinner. Sweet potatoes cooked with fresh red bell peppers make an unusual and surprisingly quick side dish.

The dish cooks in only 5 minutes in a microwave oven.

Helpful Hints:

  • Crushed red pepper, sometimes called hot pepper flakes, can be found in the spice section of the supermarket.
  • Green or yellow bell peppers can be substituted for the red bell pepper. Alternatively, canned pimentos can be added to the cooked sweet potatoes.

Hot Pepper Chicken

Yield 2 servings. Recipe by Linda Gassenheimer

3/4 pound boneless, skinless chicken breast

2 tablespoons flour

1 teaspoon crushed red pepper

Salt and freshly ground black pepper

1 tablespoon olive oil

2 tablespoons honey

2 tablespoons Dijon mustard

Place chicken between 2 pieces of plastic wrap or foil. Flatten with a meat bat or the bottom of a heavy skillet to about 1/2 inch thick. In a small bowl, mix flour, crushed red pepper and salt and pepper to taste. Dip flattened chicken breasts in the mixture making sure all sides are coated. Heat oil in a nonstick skillet over medium-high heat. Saute chicken 3 minutes, turn and cook second side 3 minutes. A meat thermometer should read 165 degrees.

While chicken cooks, mix honey and mustard together. Remove chicken to two dinner plates and spread mustard sauce on top.

Per serving: 350 calories, 12 g fat, 2 g saturated fat, 7 g monounsaturated fat, 125 mg cholesterol, 40 g protein, 21 g carbohydrates, Exchanges: 1 starch, 5 lean protein, 1 fat

Sweet Pepper Potatoes

Yield 2 servings. Recipe by Linda Gassenheimer

1/2 pound sweet potatoes, peeled and cut into 1-inch pieces (about 13/4 cups)

1 medium red bell pepper, seeded and cut into 1-inch pieces (about 1 cup)

2 teaspoons olive oil

Salt and freshly ground black pepper

Place potatoes and red bell pepper in a microwave-safe bowl. Cover with plastic wrap or a plate. Microwave on high 5 minutes. Let stand 1 minute. Remove cover and add olive oil and salt and pepper to taste. Toss well.

Per serving: 152 calories, 4.5 g fat, 0.5g saturated fat, 3.5 g monounsaturated fat, 0 mg cholesterol, 2 g protein, 26 g carbohydrates, 4 g dietary fiber, 7 g sugars, 65 mg sodium, 480 mg potassium, 65 mg phosphorus