Dana Carpender has authored several low-carb cookbooks over the years. Her latest is The Low-Carb Barbecue Book. No, I don't have the book, but I DO subscribe to the Chef2Chef newsletter for personal chefs, and this was in the newsletter recently. Bill Arnold's amazing Blues Hog sauce it ain't, but it's not too bad if you're trying to stay relatively "legal" and still have a tasty table sauce on the side.
The following is taken word-for-word from the Chef2Chef newsletter Vol.6 Issue 86 "Low Carb Barbecue"
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Kansas City Barbecue Sauce
This is it - what most of us have in mind when we think of barbecue sauce: tomatoey, spicy, and
sweet. Unbelievably close to a top-flight commercial barbecue sauce-and my Kansas City-raised husband agrees. If you like a smoky note in your barbecue sauce, add 1 teaspoon of liquid smoke flavoring to this.
2 tablespoons butter
1 clove garlic
1/4 cup (40 grams) chopped onion
1 tablespoon lemon juice
1 cup (240 grams) Dana's No-Sugar Ketchup (Recipe Follows)
1/3 cup (80 milliliters) Splenda
1 tablespoon blackstrap molasses
2 tablespoons Worcestershire sauce
1 tablespoon chili powder
1 tablespoon white vinegar
1 teaspoon pepper
1/4 teaspoon salt
Just combine everything in a saucepan over low heat. Heat until the butter melts, stir the
whole thing up and let it simmer for 5 to 10 minutes. That's it!
Roughly 1 3/4 cups, or 14 servings of 2 tablespoons each.
Each serving will have 7 grams of carbohydrate, with 1 gram of fiber, for a usable carb count
of 6 grams; 1 gram protein.
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Dana's No-Sugar Ketchup
This recipe has already appeared in my first two cookbooks, but ketchup is an essential
ingredient in many barbecue sauce recipes, so it only made sense to repeat it yet again here.
If you're making lots of barbecue sauce, you may as well double this.
6 ounces (170 grams) tomato paste
2/3 cup (160 milliliters) cider vinegar
1/3 cup (80 milliliters) water
1/3 cup (80 milliliters) Splenda
2 tablespoons minced onion
2 cloves garlic
1 teaspoon salt
1/8 teaspoon ground allspice
1/8 teaspoon ground cloves
1/8 teaspoon pepper
Put everything in your blender and run it until the onion disappears. Scrape into a container
with a tight lid and store in the refrigerator.
Makes roughly 1 1/2 cups, or 12 servings of 2 tablespoons a piece.
5 grams of carbohydrate per serving, with 1 gram of fiber, for a usable carb count of 4 grams;
1 gram of protein.
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Classic Barbecue Rub
As the name suggests, this is rub that cries "classic barbecue"! A great combo with the Kansas
City Barbecue Sauce, but use it with any sauce-and on any meat!
1/4 cup (60 milliliters) Splenda
1 tablespoon seasoned salt
1 tablespoon garlic powder
1 tablespoon celery salt
1 tablespoon onion powder
2 tablespoons paprika
1 tablespoon chili powder
2 teaspoons pepper
1 teaspoon lemon pepper
1 teaspoon sage
1 teaspoon dry mustard
1/2 teaspoon dried thyme
1/2 teaspoon cayenne
Combine everything, stir well, and store in a shaker. Sprinkle heavily over just about
anything, but especially over pork ribs and chicken.
Makes just over 2/3 cup, or roughly 12 tablespoons
3 grams of carbohydrate with 1 gram of fiber, for a usable carb count of 2 grams; 1 gram
protein. [Note from Keri - I haven't used the rub, but since it was in this particular newsletter, I figured I should go ahead and include it here as well.]
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Let me know what you think!
Keri C, still smokin' on Tulsa Time
The following is taken word-for-word from the Chef2Chef newsletter Vol.6 Issue 86 "Low Carb Barbecue"
<begin clip from newsletter>
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Kansas City Barbecue Sauce
This is it - what most of us have in mind when we think of barbecue sauce: tomatoey, spicy, and
sweet. Unbelievably close to a top-flight commercial barbecue sauce-and my Kansas City-raised husband agrees. If you like a smoky note in your barbecue sauce, add 1 teaspoon of liquid smoke flavoring to this.
2 tablespoons butter
1 clove garlic
1/4 cup (40 grams) chopped onion
1 tablespoon lemon juice
1 cup (240 grams) Dana's No-Sugar Ketchup (Recipe Follows)
1/3 cup (80 milliliters) Splenda
1 tablespoon blackstrap molasses
2 tablespoons Worcestershire sauce
1 tablespoon chili powder
1 tablespoon white vinegar
1 teaspoon pepper
1/4 teaspoon salt
Just combine everything in a saucepan over low heat. Heat until the butter melts, stir the
whole thing up and let it simmer for 5 to 10 minutes. That's it!
Roughly 1 3/4 cups, or 14 servings of 2 tablespoons each.
Each serving will have 7 grams of carbohydrate, with 1 gram of fiber, for a usable carb count
of 6 grams; 1 gram protein.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Dana's No-Sugar Ketchup
This recipe has already appeared in my first two cookbooks, but ketchup is an essential
ingredient in many barbecue sauce recipes, so it only made sense to repeat it yet again here.
If you're making lots of barbecue sauce, you may as well double this.
6 ounces (170 grams) tomato paste
2/3 cup (160 milliliters) cider vinegar
1/3 cup (80 milliliters) water
1/3 cup (80 milliliters) Splenda
2 tablespoons minced onion
2 cloves garlic
1 teaspoon salt
1/8 teaspoon ground allspice
1/8 teaspoon ground cloves
1/8 teaspoon pepper
Put everything in your blender and run it until the onion disappears. Scrape into a container
with a tight lid and store in the refrigerator.
Makes roughly 1 1/2 cups, or 12 servings of 2 tablespoons a piece.
5 grams of carbohydrate per serving, with 1 gram of fiber, for a usable carb count of 4 grams;
1 gram of protein.
~~~~~~~~~~~~~~~~~~~~~~~~~~
Classic Barbecue Rub
As the name suggests, this is rub that cries "classic barbecue"! A great combo with the Kansas
City Barbecue Sauce, but use it with any sauce-and on any meat!
1/4 cup (60 milliliters) Splenda
1 tablespoon seasoned salt
1 tablespoon garlic powder
1 tablespoon celery salt
1 tablespoon onion powder
2 tablespoons paprika
1 tablespoon chili powder
2 teaspoons pepper
1 teaspoon lemon pepper
1 teaspoon sage
1 teaspoon dry mustard
1/2 teaspoon dried thyme
1/2 teaspoon cayenne
Combine everything, stir well, and store in a shaker. Sprinkle heavily over just about
anything, but especially over pork ribs and chicken.
Makes just over 2/3 cup, or roughly 12 tablespoons
3 grams of carbohydrate with 1 gram of fiber, for a usable carb count of 2 grams; 1 gram
protein. [Note from Keri - I haven't used the rub, but since it was in this particular newsletter, I figured I should go ahead and include it here as well.]
<end clip from newsletter>
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Let me know what you think!
Keri C, still smokin' on Tulsa Time