A green vegetable, rice and boneless, skinless chicken breasts make for the ultimate well-balanced, 30-minute meal. Low in fat and calories, too, are these three quick chicken dishes from local Washingtonians. HELENE CASE'S CHICKEN ALLA MARSALA (4 servings)

1/4 cup flour

Salt and pepper to taste

4 boneless, skinless chicken breast halves

2 tablespoons butter or margarine

1/4 cup minced shallots

1 clove garlic, minced

1/2 pound mushrooms, sliced

1/2 cup marsala wine

Mix together flour, salt and pepper. Dredge chicken lightly in flour, shaking off excess.

In a skillet, melt 1 tablespoon of the butter or margarine and saute' shallots, garlic and mushrooms until vegetables are tender. Remove vegetables and set aside. Melt remaining butter or margarine in same skillet, add chicken and saute' 2 to 3 minutes on each side, or until golden. Add marsala and reserved mushroom mixture and cook 1 minute longer or until tender.

Remove chicken from skillet with a slotted spoon and arrange on a heated plate. Bring liquid remaining in pan to a brisk boil and cook until reduced to a thin syrupy glaze. Pour glaze over chicken and mushrooms.

SHIRLEY FERRELL'S GRILLED CHICKEN BREASTS WITH HONEY MUSTARD (4 servings)

4 chicken breast halves, skinless and boneless

1/4 cup of honey mustard or to taste

To grill, sear the breasts over hot coals to seal in juices. Move off coals to side and continue cooking indirectly, coating with honey mustard and turning until "stiff" when poked with finger, covering kettle between bastings.

To broil, spoon 1/2 tablespoon of honey mustard over each breast. Broil for 2 to 3 minutes and then turn, spoon remaining honey mustard over each breast and finish broiling.

LINDA JAMES' MICROWAVED SIMON AND GARFUNKELSTART NOTE: cq END NOTE CHICKEN (4 servings)

4 slices mozzarella cheese

4 boneless, skinless chicken breast halves, pounded to 1/4-inch thickness

1 beaten egg

1 cup flour, approximately

1 cup Italian bread crumbs, approximately

2 tablespoons butter or margarine, meltedSTART NOTE cq END NOTE

1 tablespoon parsley mixed with 1/4 teaspoon each dried sage, rosemary and thyme

Lay a slice of cheese on top of each chicken breast half. Roll up and secure each with a toothpick. Roll in beaten egg, then flour, then Italian bread crumbs. Arrange in a microwave dish, pour melted butter or margarine over all and sprinkle with herb mixture. Microwave on high for 12 1/2 minutes.

Send original recipes that take a half hour or less -- refrigerator to table -- and name/address/phone number to Quick Cooks, the Washington Post Food Section, 1150 15th St. NW, Washington, D.C. 20071.