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Dietitian's tip: One medium carrot meets more than one-third of your daily need for vitamin A (beta carotene). Carrots are also a good source of 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 salt
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 the flour, salt, 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
| Calories | 140 | Sodium | 216 mg |
| Total fat | trace | Total carbohydrate | 28 g |
| Saturated fat | trace | Dietary fiber | 3 g |
| Monounsaturated fat | trace | Protein | 7 g |
| Cholesterol | 3 mg |
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