Carrot Mash

  • Serves: 4; 1/2 cup per serving


Be sure to use regular-size carrots for the proper sweetness and moisture in this delicate, lighter substitute for mashed sweet potatoes.


1 pound carrots, cut crosswise into 1/2-inch slices
1/3 cup fat-free half-and-half
3 tablespoons firmly packed dark brown sugar
2 tablespoons light tub margarine
1/2 teaspoon vanilla, butter, and nut flavoring or vanilla extract
1 tablespoon pecan chips, dry roasted

Cooking Instructions

Steam the carrots for 15 minutes, or until very tender.

In a food processor or blender, process all the ingredients except the pecans until smooth, scraping the bottom and side occasionally.

To serve, spoon the carrot mixture into a shallow bowl. Sprinkle with the pecans.

Cook's Tip

Pecan chips are cut smaller than pecan pieces or chopped pecans, so they help carry the crunch and flavor a longer way.

Nutritional Analysis
Per serving
Calories Per Serving
Total Fat
4 g
Polyunsaturated Fat
1 g
Monounsaturated Fat
2 g
147 mg
24 g
3 g
17 g
3 g
74 mg
407 mg

Dietary Exchanges

2 vegetable, 1 other carbohydrate, 1 fat

This recipe is reprinted with permission from the American Heart Association Low-Salt Cookbook, Third Edition, Copyright © 2006 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.