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.
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
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
|Total fat||trace||Total carbohydrate||28 g|
|Saturated fat||trace||Dietary fiber||3 g|
|Monounsaturated fat||trace||Protein||7 g|
|Protein and dairy||1|
|Milk and milk products||1|
|Dairy foods (low-fat or fat-free)||1|