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Microwave Cauliflower and Peas in Cream Sauce

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Microwave Cauliflower and Peas in Cream Sauce
En Español

Fivestar Rating
(40 votes)
Recipe Total Cost
  • Makes: 6 servings

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

Ingredients

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

Directions

1. 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.

2. 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.

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.

Source: North Dakota State University Extension Service, Creative Vegetable Cookery

Nutrition Information

Serving Size: 1/2 cup (95g)
Nutrients Amount
Total Calories 53
Total Fat 1 g
Saturated Fat 1 g
Cholesterol 3 mg
Sodium 180 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 42 mg
Iron 1 mg
Potassium 174 mg
N/A - data is not available
Nutrients Amount
Total Calories 53
Total Fat 1 g
Saturated Fat 1 g
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Linoleic Acid 0 g
α-Linolenic Acid 0 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 3 mg
Carbohydrates 8 g
Dietary Fiber 2 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 3 g
Minerals
Calcium 42 mg
Potassium 174 mg
Sodium 180 mg
Copper 49 mcg
Iron 1 mg
Magnesium 14 mg
Phosphorus 60 mg
Selenium 2 mcg
Zinc 0 mg
Vitamins
Vitamin A 49 mcg RAE
Vitamin B6 0.1 mg
Vitamin B12 0.1 mcg
Vitamin C 19 mg
Vitamin D 0 mcg
Vitamin E 0 mg
Vitamin K 12 mcg
Folate 41 mcg DFE
Thiamin 0.1 mg
Riboflavin 0.1 mg
Niacin 1 mg
Choline 26 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
1/2 cups
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