Tag Archives: beta carotene

Superfood of the Month: Carrots

Carrots are crunchy, tasty and highly nutritious. They are a good source of beta carotene, fiber, vitamin K1, potassium and antioxidants. They’re also a weight-loss-friendly food and have been linked to lower cholesterol levels and improved eye health.

Health Benefits
Reduces risk of cancer
• Diets rich in carotenoids may help protect against several types of cancer, including prostate, colon and stomach cancers.
• Women with high circulating levels of carotenoids may also have a reduced risk of breast cancer.
Lowers blood cholesterol
• High blood cholesterol is a well-known risk factor for heart disease.
• Eating carrots has been linked to lower cholesterol levels.
Improves weight loss
• As a low-calorie food, carrots can increase fullness and decrease calorie intake in subsequent meals.
Improves eye health

• Individuals with low vitamin A are more likely to experience night blindness.
• Carotenoids may reduce the risk of age-related macular degeneration.

Chicken and Carrots with Lemon Butter Sauce
Ingredients
• 1 T canola oil
• 4 (6-oz) skinless, boneless chicken breast halves
• 3/4 tsp kosher salt, divided
• 3/8 tsp freshly ground black pepper, divided
• 12 oz (1/2-in thickness) diagonally cut peeled carrot (about 2 cups)
• 3 T minced shallots
• 1 T chopped fresh thyme
• 1/2 cup dry white wine
• 1 cup unsalted chicken stock
• 2 T unsalted butter
• 2 T chopped fresh flat-leaf parsley
• 1 1/2 tsp fresh lemon juice

Steps
1. Preheat oven to 400°.
2. Heat a large ovenproof skillet over medium-high heat. Add oil to pan and swirl to coat. Sprinkle chicken with 1/4 teaspoon of salt and 1/4 teaspoon of pepper. Add chicken to the pan. Cook four minutes or until browned on one side. Turn and place pan in the oven. Bake at 400° for eight minutes or until a thermometer registers 160°. Remove chicken from pan and keep warm.
3. While chicken cooks, arrange carrots in a vegetable steamer. Steam seven minutes or until tender. Remove from steamer and sprinkle with 1/4 teaspoon of salt.
4. Return skillet to medium-high heat. Add shallots and thyme. Sauté one minute. Add wine. Bring to a boil and cook until reduced by half. Add stock. Bring to a boil, and cook five minutes or until reduced to 1/3 cup.
5. Reduce heat to low. Add butter, stirring constantly with a whisk until butter melts.
6. Remove from heat. Add remaining 1/4 teaspoon of salt, remaining 1/8 teaspoon of pepper, parsley and lemon juice, stirring with a whisk. Divide carrots evenly among four plates. Top with chicken, and spoon sauce over chicken and carrots.