November 21, 2011 in Features

Dinner in Minutes: Chicken sweet, spicy from honey, pepper

Linda Gassenheimer Mcclatchy-Tribune
 

Hot pepper and honey team up in this sweet and spicy chicken dinner.

This entire meal can be made in less than 20 minutes. To speed cooking time, I flatten the chicken to about 1/2-inch thick.

Sweet potatoes cooked in a microwave oven with fresh red bell peppers makes an unusual and surprisingly quick side dish. The potatoes cook in a bowl covered with plastic wrap. Be careful when removing the cover; the steam that escapes is very hot.

Sweet and Spicy Chicken

3/4 pound boneless, skinless chicken breast

2 tablespoons flour

1/2 teaspoon crushed red pepper

Salt and freshly ground black pepper

2 teaspoons olive oil

2 tablespoons honey

2 tablespoons Dijon mustard

Place chicken between 2 pieces of wax paper or foil. Flatten with a meat mallet or the bottom of a heavy skillet to about half-inch thick.

In a small bowl, mix flour, crushed red pepper, and salt and pepper to taste. Heat oil in a nonstick skillet over medium-high heat.

Dip chicken breasts in the flour mixture, coating all sides. Sauté chicken 3 minutes on each side; 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.

Yield: 2 servings

Nutrition per serving: 336 calories (26 percent from fat), 9.6 grams fat (1.6 gram saturated, 5 grams monounsaturated), 108 milligrams cholesterol, 37.7 grams protein, 24.4 grams carbohydrates, 0.9 gram fiber, 369 milligrams sodium.

Red Pepper and Sweet Potatoes

1/2 pound sweet potatoes, peeled and cut into 1-inch cubes, (about 1 3/4 cups)

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

1 tablespoon 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 microwave-safe plate. Microwave on high 5 minutes. Let stand 1 minute.

Remove cover and add olive oil and salt and pepper to taste. Toss well.

Yield: 2 servings.

Nutrition per serving: 180 calories (35 percent from fat), 7 grams fat (1 gram saturated, 5 grams monounsaturated), no cholesterol, 2.5 grams protein, 27.4 grams carbohydrates, 5 grams fiber, 65 milligrams sodium.

Linda Gassenheimer is the author of 14 cookbooks, including “Mix ’n Match Meals in Minutes for People with Diabetes.” Visit her Web page at www.DinnerInMinutes.com or email her at Linda@DinnerInMinutes.com.

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