By Mayo Clinic Staff
Dietitian's tip:
One medium carrot meets more than 100% of your daily need for vitamin A. Carrots are also a good source of fiber.
Number of servings
Serves 6
- Healthy carb
- Low Sodium
- Low Fat
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 chopped fresh parsley
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 over medium-high heat, whisk together flour, pepper, nutmeg and milk. Cook, 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 1/2 cups
- Total fat Trace
- Calories 124
- Protein 7 g
- Cholesterol 3 mg
- Total carbohydrate 24 g
- Dietary fiber 3 g
- Monounsaturated fat Trace
- Saturated fat Trace
- Total sugars 16 g
- Sodium 140 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
May 28, 2020