Ease of Preparation: Easy
Preparation Time: 20 min
Cook Time: 40 min
Servings: 9
Recipe By: Rachel Albert-Matesz
From: The Garden of Eating
Used with permission of Planetary Press
Better Barbeque Sauce
This mild, slightly smoky sauce contains less sugar, less sodium, and fewer calories than conventional barbecue sauce. You can use it liberally at the table the way you’d use ketchup or tomato sauce, over meatballs, meatloaf, burgers, steaks, roasts, chicken, turkey, pork chops, even salmon. Consider making a double batch because it taste so good and it freezes well. Look for ground chipotlé pepper powder in the spice or ethnic section of natural foods stores, gourmet markets, and hispanic grocery stores.
Ingredients
1 tablespoon extra-virgin olive oil or unrefined coconut oil
1 cup minced fresh onion
1 teaspoon unrefined sea salt or 2 tablespoons tamari soy sauce (reduce by one-half or more if using salted broth)
3 cloves garlic, minced (about 1 teaspoon) or 1 teaspoon garlic granules
1 teaspoon ground cumin (preferably ground fresh)
1 teaspoon dry mustard
1/3 teaspoon ground chipotlé (smoked dried jalapeno pepper powder)
1 teaspoon dried, crumbled basil
1 teaspoon dried, crumbled oregano, optional
1 can (6-ounce) salt-free, sugar-free tomato paste
1 1/4 cups water or 1 1/4 cups homemade chicken or vegetable broth
2 tablespoons raw apple cider vinegar, balsamic vinegar or 3 tablespoons lime juice
1/4 teaspoon stevia extract powder (a brand with no fillers and no FOS)
1 or 2 tablespoons honey, agavé nectar or sorghum syrup
1 cup minced fresh onion
1 teaspoon unrefined sea salt or 2 tablespoons tamari soy sauce (reduce by one-half or more if using salted broth)
3 cloves garlic, minced (about 1 teaspoon) or 1 teaspoon garlic granules
1 teaspoon ground cumin (preferably ground fresh)
1 teaspoon dry mustard
1/3 teaspoon ground chipotlé (smoked dried jalapeno pepper powder)
1 teaspoon dried, crumbled basil
1 teaspoon dried, crumbled oregano, optional
1 can (6-ounce) salt-free, sugar-free tomato paste
1 1/4 cups water or 1 1/4 cups homemade chicken or vegetable broth
2 tablespoons raw apple cider vinegar, balsamic vinegar or 3 tablespoons lime juice
1/4 teaspoon stevia extract powder (a brand with no fillers and no FOS)
1 or 2 tablespoons honey, agavé nectar or sorghum syrup
Directions
Heat oil and onions in a 1-quart saucepan over medium heat. Stir until tender, about 10 minutes. Stir in remaining ingredients. After adding liquid, whisk until smooth.
Bring to a low boil, cover, reduce heat, and simmer with the lid ajar or cover with a spatter screen, and stir periodically, until thick, 20 to 30 minutes.
Pour sauce into 1 or more wide-mouth glass jars. Cover when cool, and refrigerate. Freeze what you don’t plan to use within 2 weeks.
Bring to a low boil, cover, reduce heat, and simmer with the lid ajar or cover with a spatter screen, and stir periodically, until thick, 20 to 30 minutes.
Pour sauce into 1 or more wide-mouth glass jars. Cover when cool, and refrigerate. Freeze what you don’t plan to use within 2 weeks.
Chef Suggestions
Shortcut: Replace fresh onion with 1 tablespoon dried onion flakes. Heat oil, add onion flakes and spices, then remove from heat. Whisk in remaining ingredients, then return to medium heat. Bring to a low boil, reduce heat, and simmer until thick, 20 to 30 minutes.
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