Hot Pepper Chicken

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  • 12 ounces (3/4 pound) boneless, skinless chicken breast
  • 2 tablespoons all-purpose flour
  • 1/2 teaspoon dried red pepper flakes
  • Salt
  • Freshly ground black pepper
  • 1 tablespoon olive oil
  • 2 tablespoons honey
  • 2 tablespoons Dijon mustard


  1. Place chicken between 2 pieces of wax paper. Flatten with a meat mallet or the bottom of a heavy skillet to about 1/2 inch thick.
  2. In a small bowl, mix flour, red pepper flakes and salt and black pepper to taste.
  3. Heat oil in a nonstick skillet over medium-high heat.
  4. Coat chicken well with flour mixture; sauté about 3 minutes per side, until no longer pink inside (170 degrees F on a meat thermometer).
  5. Mix honey with mustard.
  6. Spread cooked chicken with honey-mustard sauce.

Yield: 2 servings

Per serving: 350 calories; 9.5g fat (24 percent calories from fat); 1.5g saturated fat; 96mg cholesterol; 40.5g protein; 25g carbohydrate; 1g fiber; 277mg sodium