Low Fat Carrot and Swede Mash
Discover the ultimate side dish with this Low Fat Carrot and Swede Mash recipe, a vibrant and nutritious pairing that’s creamy, flavorful, and guilt-free! Packed with the natural sweetness of tender carrots and earthy swede (rutabaga), this dish is delicately mashed with a touch of low-fat milk and butter to create a silky texture without the extra calories. Perfect for health-conscious individuals, this recipe is quick to prepare, taking just 40 minutes from start to finish, and delivers a hearty serving for up to four people. Seasoned with a hint of salt and ground black pepper, this versatile mash pairs beautifully with lean proteins, roasts, or vegetarian mains, making it a standout addition to any meal. Whether you're looking for a lighter alternative to traditional mash or a colorful way to elevate your plate, this wholesome recipe is sure to become a family favorite!
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Recipe Information
Ingredients
- 3 large Carrots
- 1 medium Swede (Rutabaga)
- 60 ml Low-fat milk
- 1 tablespoon Butter
- 0.5 teaspoon Salt
- 0.25 teaspoon Ground black pepper
Instructions
Peel the carrots and swede. Cut them into evenly sized chunks to ensure uniform cooking.
Place the cut carrots and swede into a large pot and cover with water. Bring to a boil over high heat.
Once boiling, reduce the heat to medium-low, cover the pot with a lid, and let them simmer for about 20-25 minutes, or until both carrots and swede are tender when pierced with a fork.
Drain the cooked vegetables in a colander and return them to the pot.
Add the low-fat milk and butter to the pot. Using a potato masher or an immersion blender, mash the vegetables until you reach your desired consistency.
Season with salt and ground black pepper, then stir well to combine the flavors.
Taste the mash, and adjust seasoning if necessary. Serve hot alongside your favorite main dish.
Nutrition Facts
Calories |
367 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.1 g | 18% | |
| Saturated Fat | 7.3 g | 36% | |
| Polyunsaturated Fat | 0.6 g | ||
| Cholesterol | 38 mg | 13% | |
| Sodium | 1479 mg | 64% | |
| Total Carbohydrate | 57.0 g | 21% | |
| Dietary Fiber | 15.1 g | 54% | |
| Total Sugars | 30.4 g | ||
| Protein | 8.4 g | 17% | |
| Vitamin D | 0.7 mcg | 3% | |
| Calcium | 318 mg | 24% | |
| Iron | 2.5 mg | 14% | |
| Potassium | 1879 mg | 40% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
