Hot pepper and honey make this a sweet and spicy chicken dinner. To speed cooking time, I flatten the chicken to about 1/2-inch thick.

Sweet potatoes cooked in a microwave oven with fresh red (or green or yellow) bell peppers make 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.

This entire meal -- which contains 516 calories with 29 percent of calories from fat -- can be made in less than 20 minutes.

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 1/2-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. Saute 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. Makes 2 serving.

Per serving: 336 calories (26 percent from fat), 9.6 grams fat (1.6 grams 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. Makes 2 servings.

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.