18: I Scream, You Scream, We All Scream For Barbecue!!

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Welcome back for another episode of Dana’s Low-Carb For Life!

Today, Dana is all about the ‘cue. Barbecue, that is. Slow roasted, rubbed, mopped, smoked and sauce-finished, the mighty Miss C has something that’s going to leave you licking your fingers and flossing for days! Plus a review of Tim Ferriss‘ new book The 4-Hour Body, and questions from a pair of fantastic listeners, just like you!

And now, just because Dana is the Bee’s knees, here’s her world-famous Kansas City BBQ Sauce Recipe:

Kansas City Barbecue Sauce

This is it โ€“ what most of us think of when we think of barbecue sauce: tomato-y, spicy, and sweet. Unbelievably close to a top-flight commercial barbecue sauce โ€“ 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 chopped onion

1 tablespoon lemon juice

1 cup no-sugar-added ketchup

1/3 cup 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 five minutes or so. Thatโ€™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.


(Reprinted by permission from The Low Carb Barbecue Book by Dana Carpender, copyright 2004 Fair Winds Press)

Special thanks to our friends at CarbSmart!

3 Replies to “18: I Scream, You Scream, We All Scream For Barbecue!!”

    1. ๐Ÿ˜€ Like I said, I used to cremate ribs, so learning to slow-smoke ’em was a huge revelation.

      I didn’t say this in the podcast, but it is possible to cheat a little, by simmering your ribs for about 20 minutes before you put the rub on ’em and slap ’em on the grill. You can cut smoking time down to about 3 hours this way. Purists would squawk, and I usually just do the long, slow smoking. But they’re still darned good this way.

  1. Hey there. I’m really enjoying your podcast. I’m 3 episodes in and you hit on a topic dear to my heart. New to low carb but not new to BBQ.

    I used to cook with propane, first on a grill then in a vertical column smoker. Recently upgraded to a charcoal-based ceramic cooker (Big Green Egg is the most common of these, but I went with the Primo Oval XL for increased capacity and ability to do indirect cooking). What a difference! The change in taste from lump charcoal (not briquettes) is dramatic enough, but the ceramic locks in moisture like you wouldn’t believe and the thermal mass makes temperature control a breeze in any weather. It’s a spendy cooker, but for a committed outdoor chef it’s well worth it. BTW, it not only does low and slow, but can sear a steak far better than a propane grill. People cook just about anything in these…meatloaf, whole turkeys, etc.

    I’m definitely of the Texas school of BBQ (tangy not sweet), even though I’m a East Coast transplant to Colorado. Stubbs has long been my go-to sauce, but good barbeque needs no sauce. The rub’s the thing!

    tl;dr: Once you go ceramic, you’ll never look back! Thanks for the great podcast.

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