Smart Food, Smart Families

Smart Recipes

Chicken in Pear Sauce
2 whole large chicken breasts, boned, skinned, and halved
4 tbsp. butter, or Earth's Balance Buttery Spread
4 green onions, minced
1/4 tsp. thyme
Salt and pepper to taste

1. Preheat oven to 400 degrees F.
2. Melt butter in skillet; sauté onions and thyme until tender.
3. Brown chicken breasts, place in a buttered baking dish.
4. Add 2 tbsp. of water to the pan; cover and bake for 20-25 minutes.
5. In the meantime, prepare Pear Sauce

2 tbsp. any flour
1 cup milk (rice, soy, or dairy)
1 tbsp. honey
1 lb. can of pears, drained (set aside 4 pear halves to dress chicken breasts)

1. Melt butter in saucepan. Stir in flour until smooth and creamy.
2. Add liquid, stirring constantly. Cook over medium heat until thickened.
3. Crush remaining pears. Add honey and pears to cream sauce and heat thoroughly. Pour sauce over chicken. Place set-aside pear halves on top of chicken; serve.
Serves 4

Benedictine Cucumber Dip
One 8-ounce package of cream cheese, soften with a fork
1 small cucumber, peeled
Salt and pepper to taste (optional)
1-2 tsp. onion bits or grated onion (optional)

1. Mix other ingredients ingredients into softened cream cheese and continue mashing until smooth.
2. Salt and pepper to taste. It may be loose. Refrigerate.
Serve with veggies, chips, crackers or as a sandwich spread. This dip is traditionally served in the Midwestern and Southern United States with green food coloring. If you want it green, avoid the chemicals and use a capsule of your favorite green food supplement. My choice is blue green algae, but many will work just fine. Liquid chlorophyll, purchased from your health food store, is also an option. Use a small amount to start, and add to get the desired color.

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	Salad on a Stick Cheese, cut into bite-size chunks (You can use marinated tofu chunks) Cucumber, cut into thick slices and then quarter the chunks Carrots, sliced into thin circles Celery, cut into bite-sized pieces Peppers, red, yellow and green, cut into bite-size pieces Onions, cut into wedges, using single pieces Olives, green or black (optional) Wooden skewers 1. Wash and drain or dry vegetables with a paper towel. 2. Serve one of two ways: (1) Place on skewers, grill and brush or serve with dressing; or (2) Marinate cut-up vegetables for a period of at least 1/2 hour. Drain, place on skewers and serve.
	Dr. T's Butter Nut Balls 1 cup your favorite butter or butter spread 2 cups your favorite flour, sifted (white, whole wheat, or gluten-free...see smart resources for gluten-free product sources) 1 1/2 cups walnuts, chopped fine 1 tsp. pure vanilla 1/2 tsp. salt 1/2 cup sugar (If you use Sucanat, process in food processor first to achieve a finer consistency.) Coating: 1 cup confectioners sugar substitute: 1/4 cup sugar of choice and 1/4 cup tapioca flour, finely blended in food processor 1. Preheat oven to 350 degrees F. 2. Cream butter, vanilla, sugar and salt in a large bowl. 3. Blend in flour and walnuts. 4. Roll into balls, and drop on cookie sheet. Bake for 10 minutes. 5. Let cool on cooling rack for 20-30 minutes before coating. 6. Sprinkle with confectioners sugar or shake in a plastic bag to coat each cookie. Adapted from an award-winning recipe by Yvonne Martinez.
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