Low Fat Carrot and Swede Mash
Creamy, wholesome, and guilt-free, this Low Fat Carrot and Swede Mash is the perfect side dish for those seeking a lighter twist on classic comfort food. Combining naturally sweet carrots and earthy swede (rutabaga), this recipe creates a velvety mash that’s packed with flavor and nutrients. Simmered until tender, then blended with a touch of low-fat milk and butter, the result is irresistibly smooth and satisfying without the heaviness of traditional mashes. With a simple seasoning of salt and black pepper, this vibrant, colorful dish pairs beautifully with anything from hearty roasts to plant-based mains. Ready in just 40 minutes and easy to prepare, this healthy root vegetable mash is a must-try for weeknight dinners or festive spreads.
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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
Directions
Step 1
Peel the carrots and swede. Cut them into evenly sized chunks to ensure uniform cooking.
Step 2
Place the cut carrots and swede into a large pot and cover with water. Bring to a boil over high heat.
Step 3
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.
Step 4
Drain the cooked vegetables in a colander and return them to the pot.
Step 5
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.
Step 6
Season with salt and ground black pepper, then stir well to combine the flavors.
Step 7
Taste the mash, and adjust seasoning if necessary. Serve hot alongside your favorite main dish.
Nutrition Facts
| Serving size | (679.6g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 366.8 |
| Total Fat 14.1g | 0% |
| Saturated Fat 7.3g | 0% |
| Polyunsaturated Fat 0.6g | |
| Cholesterol 37.7mg | 0% |
| Sodium 1479.0mg | 0% |
| Total Carbohydrate 57.0g | 0% |
| Dietary Fiber 15.1g | 0% |
| Total Sugars 30.4g | |
| Protein 8.4g | 0% |
| Vitamin D 27.4IU | 0% |
| Calcium 317.7mg | 0% |
| Iron 2.5mg | 0% |
| Potassium 1879.0mg | 0% |
Source of Calories