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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Heinz brands of ketchup are gluten-free. Lea & Perrins Worcestershire sauce is gluten-free.

 

"You can grill on anything.... When I was traveling around the world researching 'The Barbecue! Bible,' I saw people grilling in hubcaps, and the barbecue was great."
-Steve Raichien, Barbecue Guru

The refrigerator light goes on...

Barbecue sauce is a funny thing. Religion for some and with good reason. The complexities of making a good sauce are debated endlessly. This healthy recipe relies heavily on the brown sugar and jam to create a caramelized glaze on whatever you decide to use it on.

Sugar adds calories, plain and simple. If you are really watching calories there are a lot of sauces out there with fewer calories that are actually pretty low in sodium. I use them actually more often than I make my own. I look for ones that are low in both calories and sodium. One of my recent favorites is Arriba! Fire Roasted Chipotle Bar-B-Q Sauce. Full of flavor, 1/4 cup has only 20 calories and only 300 mg sodium.

Worcestershire Sauce

Worcestershire is a county in England. The sauce was, however, developed in India by Englishmen and originally bottled back in Worcester, England (hence the name). It contains vinegar, molasses, cloves, anchovies, tamarind, chili peppers, shallots, garlic and onion among other things. It has a great flavor and the low-sodium versions are indistinguishable from the traditional Worcestershire sauce.

1 tsp. low-sodium Worcestershire sauce = 5 calories, 0g fat, 0g sat fat, 0 mono fat, 0g protein, 1g carbohydrates, 20mg sodium, 0mg cholesterol


 

Barbecue Sauce



Servings = 8 | Serving size =1/4 cup sauce

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4.

This healthy barbecue sauce will keep for about a week in the refrigerator.

1 cup low-sodium ketchup
1/4 cup apricot jelly
1/4 cup dark brown sugar
1/2 cup cider vinegar
1 Tbsp Worcestershire sauce
2 tsp water
1/8 tsp hot sauce
1/8 tsp garlic powder
1/2 tsp dry mustard
1 tsp chili powder
1 tsp paprika
1 tsp ground black pepper

Mix all ingredients together in a blender and chill overnight.

Nutrition Facts

Serving size = 1/4 cup sauce

Servings = 8

.

Amount Per Serving

Calories 90 Calories from Fat 2
  % Daily Value
Total Fat 0g 12%
    Saturated Fat 0g 10%
    Monounsaturated Fat 0g  
    Trans Fat 0g  
Cholesterol 0mg 31%
Sodium 52mg 2%
Total Carbohydrates 22g 7%
    Dietary Fiber 0g 2%
    Sugars 19g  
Protein 0g  
Vitamin A 10% Vitamin C 11%
Calcium 2% Iron 3%
Vitamin K 1 mcg Potassium 188 mg
Magnesium 11 mg