Place sweet potatoes, each halved lengthwise, and 1/4 cup water in a medium microwave-safe bowl. Cover with plastic wrap; pierce with tip of a knife to vent. Microwave at HIGH for 5 minutes. Drain water.
Carefully remove preheated pan from oven; coat pan with cooking spray. Arrange potatoes in a single layer on pan; sprinkle with salt and pepper. Bake at 450° for 18 minutes or until browned and tender.