Friday, September 23, 2011

Low Cal/Low Sugar "BBQ Sauce"


Shredded "BBQ Chicken Salad"
  • 3/4 cup water
  • 2 Tbsp. double concentrated tomato paste (26 calories)
  • 6 Tbsp. chopped onion (24 calories)
  • 1/2 Tbsp. coconut oil (70 calories)
  • 1 tsp. paprika, or smoked paprika
  • 1 tsp. apple cider vinegar
  • 1/2 tsp. chili powder
  • 1/2 tsp. Truvia or other sweetener
  • 1/2 tsp. dehydrated or fresh garlic (2 calories)
  • Small sprinkle of: black pepper, Mrs. Dash Extra spicy or red chili flakes, cinnamon, and mustard powder
  • 1/4 tsp. sugar free liquid smoke (optional, I didn't have any)
In a small sauce pan over medium-low heat add the coconut oil and onion, saute until onion is tender. Add the tomato paste and stir for a minute or so to cook the tomato. Add the remaining ingredients and simmer on low heat for 10 minutes. Puree in blender until smooth. Adjust seasonings to taste, enjoy over chicken or beef! ^_^

This recipe isn't an authentic flavored BBQ sauce by any means, but the addition of liquid smoke and smoked paprika give it a flavor that's much more special than a plain old tomato puree sauce. If you aren't on a crazy diet like me feel free to add molasses or Splenda Brown Sugar, that would be yummy!  This makes about 120 grams of sauce, if you divide it into 4 portions (about 1.5 Tbsp per serving) then it's 30 calories per serving. The bulk of the calories come from the coconut oil, if you wanted you could skip the oil and saute the onion and tomato in water. It's up to you! This is a great recipe for those who try to keep their sugars low because it isn't loaded with added sugars like store bought sauces. The only sugar comes from the tomato paste, about 4 grams for the entire batch of sauce.

6 comments:

Fab Kimberly said...

Ooooh, thanks for the recipe.  I love BBQ sauce, but it is amazing how many cals it can have!

Mary @ Bites and Bliss said...

Love it! I've recently fallen in love with BBQ sauce but don't like the nutritionals so much. This is perfect!

Dzoli said...

When I see ingredients you used thsi sound svery tasty:)

Healthy & Homemade said...

I know! I asked my husband the other day is molasses has a lot of calories, and he just looked at me and laughed. I Googled it, almost 50 for ONE tablespoon. Lame!

Healthy & Homemade said...

I know, it's SO high in calories! Definitely do brown sugar or even Splenda brand brown sugar. I bet it would taste so nice =D

Healthy & Homemade said...

Yeah it's pretty good! My chicken was a little smokey and spicy with a tough of sweet. No where near as good as real BBQ sauce, but a good replacement for now!