At only 30 calories per serving, carrots are a great source of vitamin K, beta-carotene and fiber. Women should aim for 25 grams of fiber per day, while men should strive for 38 grams of fiber. Fiber is found in plant foods like vegetables, beans, fruits, whole grains, and nuts. The recipe below is a tasty way to increase fiber intake and enjoy all the other health benefits of carrots.
- 1 tablespoon butter
- 8 medium carrots, coarsely chopped, about 4 cups
- 1 large onion, coarsely chopped, about 1 cup
- 1 large potato, coarsely chopped, about 1 cup
- 6 cups low sodium chicken broth
- 3 tablespoons peeled and minced fresh ginger
- ½ teaspoon ground black pepper
- 1 tablespoon chopped fresh parsley (optional)
- Heat butter in a 4-quart saucepan over medium high heat. Add carrots, onion, and potato and cook for 5 minutes or until vegetables are crisp-tender. Stir in broth, ginger, and pepper in the saucepan and heat to a boil. Reduce heat to low. Cover and cook for 20 minutes or until vegetables are tender.
- Place 1/3 of the carrot mixture into a blender or food processor. Cover and blend until smooth. Pour the blended mixture into a medium bowl. Repeat the blending process twice more with the remaining carrot mixture.
- Return all pureed mixture to the saucepan. Cook over medium heat until the mixture is hot. Serve and garnish with parsley, if desired.
Servings: Six servings about 1 ¾ cups each.
Calories: 126, Fat: 2 g, Saturated fat: 1 g, Cholesterol: 5 mg, Sodium: 123 mg, Carbohydrates: 23 g, Fiber: 4 g, Protein: 4 g.
Recipe from www.campbellskitchen.com.