Featured Recipe: Hot Pepper Chicken with Sweet Pepper Potatoes


Copyright Linda Gassenheimer

Hot pepper and honey make this a sweet and spicy, quick chicken dinner.  To speed cooking time, I flatten the chicken to about 1-inch thick and quickly cook it in a skillet.

Sweet potatoes cooked with fresh red bell peppers makes an unusual and surprisingly quick side dish. Sweet potatoes are packed with nutrients and, with this recipe are easy to use. The dish cooks in only 5 minutes in a microwave oven. The potatoes cook covered with plastic wrap on a plate.  Be careful when removing the cover.  The steam that escapes is very hot.  This entire meal can be made in less than 20 minutes. If you do not have access to a microwave, I have given stovetop instructions.

Recipes

HOT PEPPER CHICKEN

3/4 pound boneless, skinless chicken breast, cutlets

2 tablespoons flour

1/2 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 wax paper 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 on medium-high heat.  Saute chicken 3 minutes, turn and cook second side 3 minutes. A meat thermometer should read 170 degrees.

While chicken cooks, mix honey and mustard together.  Remove chicken to two dinner plates and spread mustard sauce on top.  Makes 2 servings.

SWEET PEPPER POTATOES

1/2 pound sweet potatoes, peeled and cut into 1-inch pieces

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.  Makes 2 servings.

Stovetop method: Place potatoes in a saucepan and cover with cold water.  Place over high heat and cover with a lid.  Bring to a boil and cook 10 minutes, add red bell pepper and cook 2 to 3 minutes. Drain and add olive oil and salt and pepper to taste.

 

Nutrition Information

HOT PEPPER CHICKEN:Per serving: 350 calories (24 percent from fat), 9.4 g fat (1.5 g saturated, 5.8 g monounsaturated), 96 mg cholesterol, 40.7 g protein, 24.8 g carbohydrates, 0.9 g fiber, 277 mg sodium. SWEET PEPPER POTATOES: Per serving: 158 calories (27 percent from fat), 4.7 g fat (0.7 g saturated, 3.3 g monounsaturated), no cholesterol, 2.5 g protein, 27.6 g carbohydrates, 4.9 g fiber, 64 mg sodium.

Shopping List

Here are the ingredients you’ll need for Dinner in Minutes.

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

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

 

 

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.

Countdown:

  • Prepare chicken.
  • Make potatoes and red peppers.