Lighter Creamy Carrots and Peas
Elevate your everyday vegetable side dish with this delectable recipe for Lighter Creamy Carrots and Peas. Featuring tender carrots and sweet peas in a velvety, guilt-free sauce, this dish achieves its rich flavor from a light roux made with butter, low-sodium broth, and 2% milk enhanced by a dollop of creamy Greek yogurt. Seasoned with garlic and onion powders and topped with optional fresh parsley, this quick and easy recipe comes together in just 25 minutes, making it perfect for busy weeknights or elegant holiday dinners. With its lighter twist on traditional cream sauces, this recipe is a wholesome yet indulgent addition to your table.
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Recipe Information
Ingredients
- 2 cups (sliced) carrots
- 1.5 cups frozen peas
- 1 tablespoon unsalted butter
- 1 tablespoon all-purpose flour
- 0.5 cup low-sodium chicken or vegetable broth
- 0.5 cup 2% milk
- 2 tablespoons plain Greek yogurt
- 0.5 teaspoon garlic powder
- 0.5 teaspoon onion powder
- 0.25 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons fresh parsley (optional, chopped)
Instructions
In a medium saucepan, bring 4 cups of water to a boil. Add the sliced carrots and cook for 5 minutes until they are slightly tender.
Add the frozen peas to the boiling water with the carrots and cook for an additional 2 minutes. Drain the vegetables and set aside.
In the same saucepan, melt the unsalted butter over medium heat. Stir in the all-purpose flour and cook for 1 minute, whisking constantly, to form a roux.
Gradually add the chicken or vegetable broth while whisking to prevent lumps. Once smooth, whisk in the milk.
Cook the sauce for 3–4 minutes, stirring frequently, until it thickens slightly.
Remove the saucepan from the heat and stir in the Greek yogurt, garlic powder, onion powder, salt, and black pepper. Mix until smooth and well combined.
Add the cooked carrots and peas to the cream sauce and toss gently to coat them with the sauce.
Return the saucepan to low heat and cook for 2–3 minutes, just until the vegetables are warmed through and the sauce thickens a bit more.
If desired, garnish with freshly chopped parsley before serving.
Nutrition Facts
Calories |
523 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.0 g | 22% | |
| Saturated Fat | 9.1 g | 45% | |
| Polyunsaturated Fat | 0.3 g | ||
| Cholesterol | 44 mg | 15% | |
| Sodium | 913 mg | 40% | |
| Total Carbohydrate | 73.2 g | 27% | |
| Dietary Fiber | 19.7 g | 70% | |
| Total Sugars | 31.6 g | ||
| Protein | 24.1 g | 48% | |
| Vitamin D | 1.3 mcg | 6% | |
| Calcium | 346 mg | 27% | |
| Iron | 5.1 mg | 28% | |
| Potassium | 1476 mg | 31% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
