CHEF JEFF — ONE BYTE AT A TIME: Sweet and Spicy Chicken

Hot pepper and honey turn this fowl into something special.

Sweet and Spicy Chicken

¾ pound boneless, skinless chicken breast

2 tablespoons flour

½ teaspoon crushed red pepper

Salt and freshly ground black pepper

2 teaspoons olive oil

2 tablespoons honey

2 tablespoons Dijon mustard

Place meat between 2 pieces of wax paper. Flatten with meat mallet to ½-inch thick. In bowl, mix flour, crushed red pepper, salt, pepper to taste. Heat oil in nonstick skillet over medium-high heat. Dip chicken in flour mixture. Saute 3 minutes on each side. While chicken cooks, mix honey, mustard. Remove chicken to 2 dinner plates. Spread mustard sauce on top.

Yield: Serves 2.

Approximate nutritional analysis per serving: 336 calories, 26 percent of calories from fat, 9.6 grams fat (1.6 grams saturated,) 108 milligrams cholesterol, 38 grams protein, 24.4 grams carbohydrates, 1 gram fiber, 369 milligrams sodium.

Grab more food tidbits at the Chef Jeff blog at GrandForksHerald.com.

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