Spotlight On Carrots

Carrots are high in water content, low in calories, and have a low glycemic index, meaning that they will not cause your blood sugar to rise as quickly compared to higher-carbohydrate foods. With many superb nutritional benefits, carrots make the perfect side dish or snack, especially paired with some yummy hummus, peanut butter or guacamole.

Nutritional Benefits of Carrots

Carrots are a great source of beta carotene, which is converted into vitamin A in the body. This essential nutrient is important for good vision, immune function and proper growth and development.

Biotin is a B-vitamin that helps your body to break down fats and protein and use them for energy.

Vitamin K1, or phylloquinone, helps your blood to clot properly and supports bone health.

Carrots are an abundant source of pectin, which is a soluble fiber. Soluble fibers slow down the digestion of sugar and starch and inhibit the absorption of cholesterol. Both of these important processes help to lower cholesterol and blood sugar levels. This type of fiber also serves as a food source for the good bacteria in your digestive system, which can help to improve your health and decrease your risk of disease.

What to Look For

You can find carrots in bunches with their tops (greens) still on, loose (with no greens), or in bags without their greens. If purchased with their tops on, look for greens that are crisp and bright green. Look for firm, well-shaped carrots that are not gnarled or covered with rootlets and are reddish-orange in color. The darker the orange, the more beta carotene the carrot has (this is a good thing!). Avoid any carrots that are cracked, shriveled, soft or wilted. Another easy way to purchase carrots is as baby carrots. These carrots are perfect for snacking, and they are usually pre-washed for even more cooking & eating ease (just check the bag to be sure).

How to Store Your Carrots

If you purchase carrots with their tops, twist or cut off the stalks to about 1 inch above the root before storing. This will help to keep your carrots fresher longer without turning them limp and rubbery. Store them in the refrigerator for maximum freshness.

Apricot-Sage Chicken with Carrots

Serves 4.


1 tablespoon olive oil

4 (4 oz.) boneless, skinless chicken thighs or breast

¾ teaspoon salt, divided

¾ teaspoon black pepper, divided

½ cup chicken stock (preferably low/no salt)

¼ cup apricot preserves

1 tablespoon Dijon mustard

2 cups sliced carrots

1 tablespoon + 1 teaspoon finely chopped fresh sage, divided (may also use dried)

1 tablespoon garlic, minced

2 tablespoons unsalted butter


  1. Heat olive oil in a large skillet over medium-high heat.

  2. Sprinkle chicken with ½ teaspoon salt and ½ teaspoon pepper.

  3. Add chicken to pan; cook 3 minutes per side or until browned (chicken will not be cooked through). Remove chicken from pan (do not wipe out pan).

  4. Combine stock, apricot preserves and mustard in a bowl, stirring with a whisk.

  5. Add carrots, 1 tablespoon sage and garlic to pan; sauté for 4 minutes.

  6. Add apricot mixture and chicken to pan; reduce heat to medium, cover and cook for 8 minutes, or until chicken is cooked through.

  7. Remove pan from heat.

  8. Place chicken and carrots on a platter, leaving apricot sauce in pan.

  9. Add remaining ¼ teaspoon salt, remaining ¼ teaspoon pepper and butter to pan, swirling until butter melts.

  10. Spoon pan sauce over chicken; sprinkle with remaining 1 teaspoon sage.

Nutrition Facts: 313 calories, 14g fat (5g saturated fat, 8g unsaturated fat), 24g protein, 22g carbohydrates, 13g sugars (5g added sugars), 642mg sodium


Related Blog Posts

Black Bean Soup

Black Bean Soup is the perfect recipe for November, which is National Diabetes Month and a month that welcomes colder weather. This soup will help keep you warm and provides a great balance of fiber, protein, and carbohydrates. Not only…...

Connect With Family During Eat Better, Eat Together Month

October is Eat Together, Eat Better month. Research shows that families who eat together tend to eat more nutritious foods in greater variety. Children eat more vegetables and drink more milk. These benefits are great, since we’re all about health…...

Spotlight on Raspberries

Raspberries are high in fiber, and vitamin C. 1 cup contains 65 calories and 8 grams of fiber, and more than 50% of daily recommended vitamin C! Vitamin C aids in healing our skin and helps protect it from the…...

Lemon Grilled Chicken Tenderloins

Ease and flavor collide to fully celebrate the spirit of the grilling season in this recipe for Lemon Grilled Chicken. Serve with your favorite bagged salad kit & fresh fruit to complete the meal, no sweat! (Pun intended.) Lemon Grilled…...

Banana Berry Overnight Oatmeal

Banana berry overnight oatmeal is a great way to add fresh fruit to your day! The sweetness of the banana makes adding sugar unnecessary. Limiting sugar in your diet is a step in a healthy direction. Learn more about why…...
View More Posts