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Start the Grill: Low sugar barbeque sauce



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UPDATED: 7.3.14

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Good barbecue is pretty much a staple for many of us in the South. For me barbecue is only as good as the sauce, but many store-bought barbecue sauces are very high in sugar and pack a surprising amount of calories in a small serving.



For example, Sweet Baby Ray’s Original Barbeque Sauce has 16 grams (about 3 tsp) of sugar and 70 calories in just a 2 tablespoon serving. Barbeque sauce is easy to make at home with ingredients you may already have in your pantry. If you want to avoid the extra sugar and calories, try out my simple recipe for low sugar barbeque sauce. This recipe has great flavor and just 14 calories and 2.3 grams (about ½ tsp) of sugar per serving. I use this sauce a lot to make pulled barbeque chicken, but it is also great for grilling or as a dipping sauce. If you like a tangy sauce, you can use less Splenda or leave it out altogether.


½ cup of no salt added tomato sauce

2 packets of Splenda (about ½ teaspoon)

2 Tablespoons of Worcestershire sauce

1 Tablespoon of apple cider vinegar

1 teaspoon of garlic powder

1 teaspoon of spicy brown mustardbbqchicken_12

¼ teaspoon of salt

½ teaspoon of your favorite hot sauce optional

Directions: In a small saucepan over medium heat, gently stir together all ingredients. Once all ingredients are mixed in, bring sauce to a simmer. Then remove the pan from heat and let the sauce cool for 5-10 minutes before brushing on meat or consuming.


Per serving: about 2 Tablespoons of sauce. 14 calories, 0 grams of Total Fat, 2.7 grams of Carbohydrates (0 Carbohydrate servings) , 2.3 grams of sugar


Recipe by: Rebecca Honaker, MPH; Photo credit: Rebecca Honaker & Susan Andreae