By Mayo Clinic Staff
Dietitian's tip:
Carrots are a good source of beta carotene and fiber.
Number of servings
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 fat trace
- Calories 140
- Protein 7 g
- Cholesterol 3 mg
- Total carbohydrate 27 g
- Dietary fiber 3 g
- Monounsaturated fat trace
- Saturated fat trace
- Sodium 164 mg
- Added sugars 3 g
- Trans fat 0 g
- Protein and dairy 1/2
- Vegetables 2
- Carbohydrates 1/2
- Milk and milk products 1/2
- Nonstarchy vegetables 2
- Starches 1/2
- Grains and grain products 1/2
- Vegetables 2
- Dairy foods (low-fat or fat-free) 1/2
April 18, 2014
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