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Cauliflower and Peas with Cream Sauce

Cauliflower is an underrated vegetable. It has very little flavor so you can use it as a low carb substitute for starchy foods.  For example, try it as a substitute for potatoes in mashed potatoes, blend it up into a cream sauce, put it in a food processor to make cauliflower rice, or make it into a crust for pizza. 

Makes:  6 servings

Ingredients
4 cups cauliflower
2 cup peas, fresh or frozen
4 Tbs water
½ cup onion, chopped
3 tsp butter (or margarine)
2 Tbs all purpose flour
1 cup skim milk
1 tsp parsley flakes
½ tsp bouillon granules 
⅛ tsp salt
1 dash pepper


Optional: crushed red pepper

Instructions
  1. Combine cauliflower, peas and water in a microwave safe bowl. Cover and microwave on High for 6-8 minutes, or until fork-tender, stirring after 3-4 minutes. Let stand, covered.
  2. Place onion and butter in a separate microwave safe bowl and microwave on High 1 - 1 ½minutes, or until onion is tender.
  3. Stir in flour. Microwave a few seconds until flour mixture starts to bubble. Add remaining ingredients. Microwave on High 1½ to 2 minutes, or until thickened, stirring every minute.
  4. Drain vegetables. Pour sauce over vegetables and stir to coat.

Note: You can freeze the drained liquid from the vegetables to use in soups later on
Photo Source: Flickr
Cauliflower and Peas with Cream Sauce
No Added Sugar Recipe
Vegetarian Recipe
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Nutrition Information
Serving Size: 1 cup

Calories: 100
Total Fat: 2.5g
Saturated Fat: 1.5g
Protein: 6g
Sodium: 210mg
Carbohydrates: 15g
Added Sugar: 0g
Fiber: 4g

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​Husky Nutrition at UConn Health
195 Farmington Avenue, MC 6030
Farmington, CT 06032
​
​This information was funded by the USDA's Supplemental Nutrition Assistance Program - SNAP.
 
SNAP helps low-income people buy nutritious food for a better diet. To get more information contact the CT Department of Social Services at 1 855 626-6632 or www.CT.gov/dss.

This institution is an equal opportunity provider.​
Nondiscrimination Statement
Aviso de No Discriminación
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SNAP-ED Event Calendar
© COPYRIGHT 2018. ALL RIGHTS RESERVED.
  • Home
  • Recipes
    • Recipe Categories >
      • Kid Friendly Recipes
      • No Added Sugar
      • Vegetarian Recipes
      • Heart Healthy Recipes
      • Five Ingredients or Less
      • Quick and Easy Recipes
    • Breakfast
    • Breads and Muffins
    • Desserts
    • Dips and Salsas
    • Drinks and Smoothies
    • Meatless Meals
    • Meals with Meat
    • Salads
    • Side Dishes
    • Snacks
    • Soups and Stews
    • Sodium Free Spice Blends
    • Recetas
  • Farmers Markets
    • Find a Farmers Market
    • CT Crop Calendar
    • Using SNAP/EBT at Farmers Markets
  • Education
    • Healthy Eating >
      • MyPlate
      • Understanding The Nutrition Label
      • Added Sugar
      • Healthy Snacking Tips
      • Calories Needed Each Day
      • What is "enough" fruits and vegetables
      • Recipe Videos
    • Budget Shopping >
      • Healthy Shopping on a Budget
      • What Can $16 Buy?
      • Budget Pantry
    • Diabetes >
      • Healthy Eating with Diabetes
      • "Diabetes-Friendly" Recipe Guide
    • Heart Health
    • Exercise Tips
    • Physical Literacy
    • Water First for Your Thirst
  • SNAP4CT Blog
  • Resources
    • DSS Offices and SNAP Help
    • FAQ
    • Free Health Events in CT
    • Organizations
    • SNAP-Ed Events Calendar
    • Healthy Food Pantry Donations