Creamy Peas and Onions

Sure, we can buy a pre-made dish like this in the supermarket frozen food section, but look at that nutrition label! We're much better off making creamy peas and onions in our own kitchens!

Serves: 4

Cooking Time: 10 min

Ingredients

• 1 tablespoon canola oil
• 1 tablespoon all-purpose flour
• 1 1/2 teaspoons butter
• 1/4 teaspoon ground nutmeg
• 1/4 teaspoon black pepper
• 1 cup fat-free milk
• 1 pound (16 ounces) frozen peas and onions, thawed

Instructions

1. In a medium saucepan, heat oil over medium-high heat. Add flour, butter, nutmeg, and pepper; whisk until smooth.
    
2. Slowly add milk, whisking until smooth and thickened. Stir in peas and onions and cook 3 to 4 minutes, or until heated through. Serve immediately.

Nutritional Information

Serving Size: 1/2 cup, Exchanges: 1 Starch, 1 Fat, Calories 112, Calories from Fat 46, Total Fat 5g, Saturated Fat 1.3g, Cholesterol 5mg, Sodium 71mg, Total Carbohydrate 12g, Dietary Fiber 2g, Sugars 8g, Protein 5g