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Microwave Cauliflower and Peas in Cream Sauce

Microwave Cauliflower and Peas in Cream Sauce

Microwave Cauliflower and Peas in Cream Sauce in a bowl
Makes: 6 servings

Prepare cauliflower, peas, and onion in a flavorful cream sauce without even turning on your stove.

Ingredients

  • 2 cups cauliflower
  • 1 cup fresh or frozen peas
  • 2 tablespoons water
  • 1/4 cup onion, chopped
  • 1 1/2 teaspoons butter (or margarine)
  • 1 tablespoon all-purpose flour
  • 1/2 cup fat-free (skim) milk
  • pimiento (1 tablespoon, chopped, optional)
  • 1/2 teaspoon parsley flakes
  • 1/2 teaspoon chicken bouillon
  • 1/8 teaspoon salt
  • 1 dash ground black pepper

Directions

  1. Wash hands with soap and water.
  2. Combine cauliflower, peas, and water in a 1-quart casserole. Cover. Microwave at High 6 to 8 minutes, or until fork-tender, stirring after half the time. Let stand, covered.
  3. Place onion and butter or margarine in 2-cup measure. Microwave at High 1 to 1 1/2 minutes, or until onion is tender.
  4. Stir in flour. Microwave a few seconds until flour mixture starts to bubble.
  5. Add remaining ingredients. Microwave at High 1 1/2 to 2 minutes, or until thickened, stirring every minute.
  6. Drain vegetables. (Freeze drained liquid for use in soups later.) Pour sauce over vegetables and stir to coat.

Notes

Options: Vegetables may be boiled or steamed and sauce prepared on top of a range if a microwave is not available.

Variations: Use other combinations of vegetables, such as green beans and cauliflower; broccoli and carrots; or peas and carrots.

Add lime as a garnish if desired.

Learn more about:

Source:

Creative Vegetable Cookery
North Dakota State University Extension Service

Nutrition Information

Serving Size: 1/2 cup
Nutrients Amount
Total Calories 54
Total Fat 1 g
Saturated Fat 1 g
Cholesterol 3 mg
Sodium 131 mg
Carbohydrates 8 g
Dietary Fiber 2 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 3 g
Vitamin D 0 mcg
Calcium 44 mg
Iron 1 mg
Potassium 188 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 54
Total Fat 1 g
Saturated Fat 1 g
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Linoleic Acid 0 g
α-Linolenic Acid 0.0 g
Omega 3 - EPA 0 g
Omega 3 - DHA 0 g
Cholesterol 3 mg
Carbohydrates 8 g
Dietary Fiber 2 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 3 g
Minerals
Calcium 44 mg
Potassium 188 mg
Sodium 131 mg
Copper 0 mg
Iron 1 mg
Magnesium 15 mg
Phosphorus 63 mg
Selenium 1 mg
Zinc 0 mg
Vitamins
Vitamin A 50 mcg
Vitamin B6 0.1 mg
Vitamin B12 0.1 mcg
Vitamin C 18 mg
Vitamin D 0 mcg
Vitamin E 0 mg
Vitamin K 13 mcg
Folate 39 mcg
Thiamin 0.1 mg
Riboflavin 0.1 mg
Niacin 1 mg
Choline 28 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Vegetables 1/2 cups

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