Directions:
- Preheat oven to 200C/400°F.
- Cook the carrots in boiling water until tender.
- Meanwhile melt the butter in a small pan and add the flour, stirring over over a low heat to make a paste or roux.
- Gradually add the milk stirring constantly then increase the heat and stir until the sauce thickens. If desired add nutmeg, salt and pepper.
- Drain the carrots and mash or puree.
- Whish the egg whites and stir into the sauce.
- Stir the sauce into the carrots and mix well.
- Pour into an ovenproof dish and bake for 10 minutes.
- Top with the cheese and dot the top with butter. Bake for a further ten mins until a crust forms on top.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 99.65 Kcal (417 kJ) | ||
| Calories from fat | 39.15 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.35g | 7% | |
|---|---|---|---|
| Cholesterol | 12.11mg | 4% | |
| Sodium | 167.63mg | 7% | |
| Potassium | 283.1mg | 6% | |
| Total Carbs | 10.41g | 3% | |
| Sugars | 5.85g | 23% | |
| Dietary Fiber | 1.72g | 7% | |
| Protein | 4.82g | 10% | |
| Vitamin C | 3mg | 5% | |
| Vitamin A | 0.5mg | 18% | |
| Iron | 0.2mg | 1% | |
| Calcium | 137.4mg | 14% | |
| Amount Per 100 g | |||
| Calories | 74.94 Kcal (314 kJ) | ||
| Calories from fat | 29.44 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.27g | 7% | |
|---|---|---|---|
| Cholesterol | 9.1mg | 4% | |
| Sodium | 126.07mg | 7% | |
| Potassium | 212.9mg | 6% | |
| Total Carbs | 7.83g | 3% | |
| Sugars | 4.4g | 23% | |
| Dietary Fiber | 1.29g | 7% | |
| Protein | 3.63g | 10% | |
| Vitamin C | 2.3mg | 5% | |
| Vitamin A | 0.4mg | 18% | |
| Iron | 0.1mg | 1% | |
| Calcium | 103.4mg | 14% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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