Carrots are a good source of beta carotene and fiber.

Serves 6

Ingredients:

       
  • 10 carrots, scraped and sliced
  •    
  • 1 1/2 tablespoons sugar
  •    
  • 2 cups water
  •    
  • 3 tablespoons all-purpose (plain) flour
  •    
  • 1/4 teaspoon ground black pepper
  •    
  • 1/4 teaspoon ground nutmeg
  •    
  • 4 cups fat-free milk
  •    
  • 2 tablespoons fresh parsley, chopped

Directions:

In a large saucepan, heat the carrots, sugar and water. Cover and simmer until the carrots are tender, about 20 minutes. Drain the carrots, reserving some of the liquid. Set aside.

In a separate saucepan, whisk together flour, pepper, nutmeg and milk. Cook over medium-high heat, stirring constantly until the white sauce thickens.

In a blender or food processor, add the cooked carrots and white sauce. Puree until smooth. Add reserved liquid to desired consistency. Ladle into separate bowls and garnish each with 1 teaspoon parsley. Serve immediately.

Nutritional Analysis (per serving)

Serving size: About 1.5 cups
  • Total carbohydrate: 27 g
  • Dietary fiber: 3 g
  • Sodium: 164 mg
  • Saturated fat: trace
  • Monounsaturated fat: trace
  • Total fat: trace
  • Cholesterol: 3 mg
  • Protein: 7 g
  • Calories: 140
  • Dairy foods low-fat or fat-free: 1/2
  • Grains and grain products: 1/2
  • Vegetables: 2
  • Carbohydrates: 1/2
  • Protein and dairy: 1/2
  • Vegetables: 2
  • Milk and milk products: 1/2
  • Nonstarchy vegetables: 2
  • Starches: 1/2
Last Updated: 2014-04-18
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