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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 – 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 – 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. 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.
(Reprinted by permission from The Low Carb Barbecue Book by Dana Carpender, copyright 2004 Fair Winds Press)
Special thanks to our friends at CarbSmart!