Microwave Cauliflower and Peas in Cream Sauce
Prepare cauliflower, peas, and onion in a flavorful cream sauce without even turning on your stove.
- Yield
- 6 servings
- Serving size
- 1/2 cup
- Rating
- 3.30 of 5 (40 ratings)
Food groups
- Vegetables: 1/2 cups
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
- Wash hands with soap and water.
- 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.
- Place onion and butter or margarine in 2-cup measure.
- Microwave at High 1 to 1 1/2 minutes, or until onion is tender.
- Stir in flour.
- Microwave a few seconds until flour mixture starts to bubble.
- Add remaining ingredients.
- Microwave at High 1 1/2 to 2 minutes, or until thickened, stirring every minute.
- Drain vegetables. (Freeze drained liquid for use in soups later.) Pour sauce over vegetables and stir to coat.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 54.04 |
| Total Fat | 1.25 g |
| Saturated Fat | 0.72 g |
| Monounsaturated Fat | 0 g |
| Polyunsaturated Fat | 0 g |
| Linoleic Acid | 0 g |
| α-Linolenic Acid | 0 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 3.32 mg |
| Carbohydrates | 8.32 g |
| Dietary Fiber | 2.12 g |
| Total Sugars | 3.23 g |
| Added Sugars included | 0 g |
| Protein | 3.04 g |
| Calcium | 44 mg |
| Potassium | 188 mg |
| Sodium | 130.64 mg |
| Copper | 0 mg |
| Iron | 1 mg |
| Magnesium | 15 mg |
| Phosphorus | 63 mg |
| Selenium | 1 mg |
| Zinc | 0 mg |
| 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 |
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.
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Source
Recipe by: Creative Vegetable Cookery — North Dakota State University Extension Service
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/microwave-cauliflower-and-peas-cream-sauce. Federal works are public domain in the United States.