Last week I blogged about the top sneaky sugar foods. Topping that list was my favorite barbecue sauce, Sweet Baby Ray’s. I was quite shocked to learn that it not only has 15 grams of sugar per serving, but also has five different types of sugar, including high fructose corn syrup (which is the first ingredient.)
If I’m going to eat sugar, I want a brownie or ice cream…not barbecue sauce! I tossed my store-bought barecue sauce in the trash and set out to make my own. I had never made my own barbeque sauce before and honestly, I was a little intimidated, but I found a healthy, clean and easy recipe in the May 2011 edition of Oxygen magazine for Mango Barbecue Sauce.
It was simple to whip up this barbecue sauce and my entire family loves it. I have already used it as a dipping sauce for homemade chicken nuggets, marinade and sauté. This versatile sauce is low in calories and sugar – only 20 calories and 3 grams of sugar per serving vs. 70 calories and 15 grams of sugar for the commercially made stuff!
Give this recipe a try and let me know what you think:
Mango BBQ Sauce
1 Tbsp olive oil
1 onion chopped
4 cloves garlic minced
1 mango, peeled, pitted and chopped
2 15-oz cans diced tomatoes
1 6-oz can tomato paste
1/2 Cup maple syrup
1/2 Cup molasses
1/4 Cup apple cider vinegar
2 TBS lemon juice
2 TBS Worcestershire sauce
1 tsp sea salt
1 tsp ground black pepper
1) Heat olive oil in a skillet on med/high heat
2) Add onions, garlic and mango. Saute until soft, about 3 min
3) Add all remaining ingredients and stir to combine. bring to a boil on med/high heat. reduce heat, cover and simmer on low for 30min.
4) Remove from heat and allow to cool for at least one hour.
5) Use a hand blender to puree to liquify ingredients
6. Use a funnel to transfer the barbeque sauce from the pan to sterilized mason jars.
Serving size: 2 Tbsp.: Calories: 20, Sodium: 45mg, Total Carbs: 5g, Sugars: 3g