Thursday, August 28, 2014
Inquirer Daily News

Cooking this week: Carrots

This lightened-up shrimp fried rice recipe includes carrots, eggs, peppers, peas, and brown rice.
This lightened-up shrimp fried rice recipe includes carrots, eggs, peppers, peas, and brown rice. iStockphoto

Looking to add more veggies to your diet? Make this week count by incorporating carrots into each of your meals.

You’ve probably munched on the raw version of this veggie, but have you had carrots in a burger, in homemade fried rice, or in soup? Test your talents in the kitchen this week by trying these flavorful, low-calorie carrot-based dinners this week.

Carrots are versatile to cook with due to their sweet flavor and crunchy texture, and have many health benefits. They contain carotenoids, antioxidants which are converted to Vitamin A in the liver, which helps promote a healthy immune system, and have beneficial effects on your skin and vision. Carrots also contain vitamins C and K, dietary fiber and potassium.

So be a little adventurous this week and cook these nutritious, flavorful carrot recipes for less than 400 calories:

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  • Cooking this week: Heart-healthy meals
  • Cooking this week: Foods that keep you warm
  • Monday: Turkey chili with vegetables

    This chili is full of hearty ingredients such as carrots, peppers, and beans. Plus, the lean turkey is a low-fat alternative to the beef you typically find in chili.

    Per serving: 310 calories 11g fat, 33g carbohydrates, 21g protein, 10g fiber

    View recipe>

    Tuesday: Curried lentil, rice and carrot burgers

    You’ve probably never had a burger like this. This meat-less burger contains carrots, brown rice, and a number of spices to season this Indian-inspired patty.

    Per serving: 208 calories 6g fat, 29g carbohydrates, 11g protein, 8g fiber

    View recipe>

    Wednesday: Shrimp fried rice

    Who said fried rice has to be unhealthy? In this recipe, brown rice is mixed with shrimp and a variety of vegetables for a nice, wholesome meal that’s less than 350 calories.

    Per serving: 307 calories 11g fat, 34g carbohydrates, 17g protein, 5g fiber

    View recipe>

    Thursday: Hearty chicken barley soup

    At the end of a chilly winter day, there’s nothing like a bowl of homemade soup. Try this filling, protein-packed recipe which only contains 5 grams of fat!

    Per serving: 259 calories 5g fat, 22g carbohydrates, 31g protein

    View recipe>

    Friday: Lemon chicken stir-fry

    This simple, low-cal meal can be ready in 40 minutes. Mix the chicken with snow peas, carrots and scallions for a tasty and satisfying Asian-inspired dish.

    Per serving: 255 calories 6g fat, 14g carbohydrates, 27g protein, 3g fiber

    View recipe>

    Lauren Mennen
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