Low Fat Creamed Peas and Potatoes

Low Fat Creamed Peas and Potatoes
Low Fat Creamed Peas and Potatoes

Creamed Peas and Potatoes are usually made with a lot of butter and cream. This low fat recipe is made with 1% milk. The Chicken Broth Granules make this recipe taste like it is loaded with butter. Make extra because this recipe freezes very good.

Makes 16 – 1/2 cup servings


Cook the Peas and Potatoes

  • 5 medium red potatoes
  • 4 cups fresh or frozen peas
  • 1 teaspoon salt

Cut potatoes into one inch size chunks.  Place the potatoes and salt in a 5 quart pot of water and bring the water to a boil.  Boil for 10 minutes   Add peas to the potatoes and bring to boil again.  Cook until potatoes are tender but not too soft.  It will take 5 to 10 minutes after adding the peas.  (Total cooking time of the potatoes is about 18-20 minutes) Drain water off by pouring the peas and potatoes in a strainer.

White Sauce

  • 1/2 cup flour
  • 1/2 cup water
  • 1 teaspoon chicken broth granules
  • 2 cups 1% milk
  • 1/2-3/4 teaspoon salt
  • 1/4 teaspoon pepper

While the peas and potatoes are cooking make the white sauce. In a small bowl mix the water and flour.  Stir until smooth and set aside.  In a 4-6 cup microwavable bowl warm 1 cup of milk and the chicken broth granules in the microwave for 1 minute.   Add the water and flour mixture and stir.  Microwave for 1 minute and stir.  Return to the microwave and cook for 1 minute.  Add one more cup of milk.  Continue cooking and stirring for 1 minute increments until the cream is thick. (About the constituency of white gravy).  Add the 1/2 teaspoon salt and pepper.  (More salt can be added later after peas and potatoes have been added to sauce)

After straining water from peas and potatoes return them to the pan they were cooked in.  Pour the sauce over the vegetables and stir.  Add more salt and pepper to taste if needed.

Freezing Directions:
Place creamed peas and potatoes in a freezer bag.  Push all the air out of the bag.  Seal and place in the freezer.
When ready to serve creamed peas and potatoes, thaw and reheat in a casserole dish in the microwave.  Stir every minute and continue to heat until desired temperature.  The peas and potatoes will be a little softer than when originally cooked.  If you are only preparing this dish for the freezer you might want to decrease cooking time by 3-4 minutes (until potatoes are crispy tender)

Click here for Printable Recipe

Nutrition details


Amount Per 1/2 cup Serving


Calories 85


Total Fat
0.5 g


1.7 mg


Sodium 192 mg


Potassium 271 mg


Total Carbohydrate 16 g


Dietary Fiber 2.4 g


Sugars 3.7 g


Protein 4 g




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