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 on 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
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