Hot Pepper Chicken with Sweet Pepper Potatoes is quick, easy

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.

SHOPPING LIST

› To buy: 3/4 pound boneless, skinless chicken breast, 1 bottle crushed red pepper, 1 small bottle honey, 1 bottle Dijon mustard, 1/2 pound sweet potatoes, 1 medium red bell pepper.

› Staples: Flour, olive oil, salt, black peppercorns.

Hot Pepper Chicken

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. Makes 2 servings.

Per serving: 350 calories, 12 grams fat (2 grams saturated, 7 grams monounsaturated), 125 milligrams cholesterol, 40 grams protein, 21 grams carbohydrates, less than 1 gram dietary fiber, 17 grams sugars, 453 milligrams sodium, 620 milligrams potassium, 385 milligrams phosphorus.

Exchanges: 1 starch, 5 lean protein, 1 fat.

Sweet Pepper Potatoes

1/2 pound sweet potatoes, peeled and cut into 1-inch pieces (about 1 3/4 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 microwavesafe 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 pe0per to taste. Toss well. Yield 2 servings.

Per serving: 152 calories, 4.5 grams fat (0.5 gram saturated, 3.5 grams monounsaturated), no cholesterol, 2 grams protein, 26 grams carbohydrates, 4 grams dietary fiber, 7 grams sugars, 65 milligrams sodium, 480 milligrams potassium, 65 milligrams phosphorus.

Exchanges: 1 starch, 1 vegetable, 1 fat.