Recipe: Carrot soup

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.

Low fat = no more than 3 g of fat per serving

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	Cholesterol	3 mg
Protein	7 g	Sodium	216 mg
Carbohydrate	28 g	Fiber	3 g
Total fat	trace	Potassium	606 mg
Saturated fat	trace	Calcium	188 mg
Monounsaturated fat	trace