My last post was about low-carb bread. Another downfall to my diets is sauces. I love goopy foods. A ton of salad dressing on my salads, mustards (I love all kinds) on my sandwiches, and bbq sauce on my chicken and pork. And don’t get me started on Ketchup! My mom used to joke about me having a few fries with my ketchup. I need a pile on the side to dip my burger in. (I now use the reduced sugar Heinz ketchup which is 1 carb per serving, and I can eat as much as I want without the harmful sugars.) The goopier the better, as far as I’m concerned, which might be odd – another thing I got from my mom! My daughter and husband don’t goop up their food, and neither do my friends…but I can’t get enough.
The average off-the-shelf bbq sauce is 40 to 60 calories per serving (usually 2 Tblsp) with up to 14 grams of carbs = sugar per serving. The diet I’m following is 1000 cal/day and no more than 40 carbs a day. One little serving of store-bought bbq sauce, and I have to admit that I do not only eat 2 tblsp at a sitting, is half my total carbs for the day.
After searching the internet and mixing and matching, I came up with a sweet, smokey, low-sugar bbq sauce I just love. To make it less sweet, reduce the Splenda. To make it even more smoky add more liquid smoke. You can up the amount of cayenne for more heat. The possibilities are pretty endless, but I love this base.
The recipe I made for tonight was a big ol’ pork shoulder roast in the crock pot (threw it in still frozen) cover it with sliced onions (one huge onion) and a couple sliced green peppers, then poured about 1/2 a recipe of the bbq sauce over it, cover it, tuck it in, and let it cook until the meat falls apart.
Low-Carb BBQ Sauce from scratch
- 6 oz tomato paste
- 1 cup tomato sauce
- ½ cup water
- ¾ cup white vinegar
- ¾ cup Splenda
- ¼ cup brown sugar substitute (or extra Splenda)
Bring to a low boil over very low heat in saucepan.
- 1 tsp salt (or less)
- 1/8 tsp allspice
- 1/8 tsp ground cloves
- ¼ tsp cinnamon
- 1 tsp black pepper
- 2 tsp liquid smoke
- ½ tsp paprika (smoked is best)
- 1 Tblsp garlic powder
- 1 Tblsp onion powder
- 1 tsp chili powder
- dash cayenne powder (to taste)
Simmer on low for 20 min to blend flavors
14 calories; 4 carbs per 2-tablespoon serving