Saturday, May 5, 2007

Low Sodium Barbecue Sauce

In the middle of a diet, there are times when a hunger strikes that is so deep it can only be satisfied by barbecue. Here is the solution. Commercial barbecue sauce is high in sodium (370 mg for a 2 tablespoon serving) so I came up with a low sodium version that is truly satisfying. A two tablespoons serving contains only 52.89 calories and 43.81 mg sodium. It contains no fat, but has 12.14 g carbohydrates.


1 C catsup-no salt added (some of these have potassium salt added, so if you can’t have added potassium, this may not be for you)
2 T apple cider vinegar
2 T Worcestershire sauce
2 T brown sugar
1 T molasses
1 t. Liquid Smoke
Tabasco Sauce to taste, I used 5 splashes
¼ t. ground black pepper
¼ t. garlic powder

Add all ingredients to a small saucepan and bring to a simmer. Simmer for ten minutes while the sauce thickens and become dark and rich, stirring frequently. Recipe makes 9 two tablespoon servings. This recipe doubles well.

Tonight I served it with boneless, skinless chicken breasts roasted in the oven at 400 degrees for 25 minutes with the sauce. This sauce held up very well in the heat of the oven. With a four ounce chicken breast, and the sauce, it contained 192.89 calories, 25 g protein, 12.14 g carbohydrates, 4 g fat, 1.5 g saturated fat, 65 mg cholesterol, and 83.81 mg sodium.

Here is my recap for the last two days.

Daily Dietary Recap-5/3/2007
Calories Protein Carbohydrates SodiumFat % Calories from Fat
1310.17 61.15 g 238.94 g906.92 mg 21.55 g 14.81%

Daily Dietary Recap-5/4/2007
Calories Protein Carbohydrates SodiumFat % Calories from Fat
1380.6 59.38 g 246.28 g1144.25 mg 19.05 g 12.41%


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