Canned peas become a lush supper when folded into a quick cream sauce and ladled over toasted bread. This is the kind of fortifying weeknight meal that comes together while the kettle boils, using one small shelf item and kitchen staples.

Serves 2. 15 minutes, 12 at the stove.

About 310 calories a serving, 12 g protein, 37 g carbohydrate, 13 g fat. From USDA figures for 86% of the ingredients; amounts are the recipe's.

You need one 15 oz can no salt added green peas, 2 tablespoons butter, 1 tablespoon flour, 1/4 teaspoon salt, 1/4 teaspoon pepper, 1 small clove, minced garlic, 2 tablespoons minced onion.

1. Melt 1 tablespoon of butter in a small saucepan over medium heat, add 2 tablespoons minced onion and 1 minced garlic clove, and stir until fragrant, about two minutes.2 min
2. Sprinkle 1 tablespoon flour over the onion, stir to coat, and cook for one minute to remove the raw flour taste.1 min
3. Pour in 1/2 cup water and stir until smooth, scraping the pan bottom, then let the sauce simmer and thicken while you toast the bread, about three minutes.3 min
4. While the sauce cooks, cut 2 slices of bread and toast them until golden and crisp in a toaster or toaster oven, then place on two plates and spread each slice with 1/2 tablespoon butter.
5. Drain the can of peas, add them to the simmering sauce along with 1/4 teaspoon salt and 1/4 teaspoon pepper, and stir gently to warm through and blend the flavors, one to two minutes.2 min
6. Ladle the creamed peas over the buttered toast and serve at once.

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Note Swap the canned peas for frozen peas thawed, or use the same amount of canned corn if peas vanish. Leftovers keep for two days in a covered container and reheat gently in a small pot. Serve with a green salad dressed with lemon and oil on the side.