Glazed Carrots - Blog - Persona Nutrition

Glazed Carrots

[Mood Tip: Cooked carrots have 34 percent more phenolics, an antioxidant that helps protect the brain from cell damage, than raw carrots. Heating partially breaks down the plant’s cell walls, releasing more of these healing phenolic compounds.]

A fresh twist on traditional glazed carrots, this dish is simple to make and goes well with any chicken, fish, or pork entree.

Ingredients:

2 pounds carrots, peeled and sliced

2/3 cup fat-free chicken broth

1 tablespoon butter

1 teaspoon sugar

salt

1 tablespoon fresh ginger, peeled and minced

2 tablespoons fresh cilantro, chopped

 

Directions:

1) Cut carrots lengthwise then diagonally lengthwise to form 2-inch long chunks.

2) Place carrots and broth in large saute pan (almost single layer). Add butter, sugar, and salt, and bring to boil. Cover and reduce heat to medium. Simmer until carrots are slightly tender, but still firm, about 5 minutes.

3) Uncover carrots and add ginger, return to gentle boil, and cook until broth is reduced to syrup, approximately 10 minutes. Stir occasionally to prevent burning.

4) Toss with cilantro and serve. Makes 8 servings.

Nutritional Analysis per serving: 75 Calories; 21 percent fat (1.7 grams); <1 gram saturated fat; 10 percent protein; 69 percent carbohydrate; 3.8 grams fiber.

 

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