Recipe: Diabetes Friendly Barbecue Sauce

Name: Diabetes Friendly Barbecue Sauce
Prep time: 30 min
Cook time: 40 min
Total time: 1 h 10 min
Ingredients: 1¼ cup tomato purée; 1½ cup white vinegar; 1 tablespoon yellow mustard; 1 teaspoon mustard seeds; 1 teaspoon ground turmeric; 1 teaspoon sweet paprika; 1 teaspoon garlic powder; 1 teaspoon celery seeds; ½ teaspoon cayenne pepper; ½ teaspoon onion powder; ½ teaspoon freshly ground black pepper

October 25, 2020

Diabetes Friendly Barbecue Sauce

Recipe by Maya Feller

Servings

servings

Prep time

minutes

Cooking time

minutes

Calories

kcal

The culinary roots of barbecue come from the Caribbean, where the tradition of slow-cooking meat over a low and indirect heat source was born. Spanish conquistadors named the indigenous style of cooking barbacoa and brought the technique with them as they occupied northern territories. Over time, barbecue has transformed and varies based on the region you are visiting.

Ingredients

1¼ cup tomato purée
1½ cup white vinegar
1 tablespoon yellow mustard
1 teaspoon mustard seeds
1 teaspoon ground turmeric
1 teaspoon sweet paprika
1 teaspoon garlic powder
1 teaspoon celery seeds
½ teaspoon cayenne pepper
½ teaspoon onion powder
½ teaspoon freshly ground black pepper

Instructions

In a medium pot, combine the tomato purée, vinegar, mustard, mustard seeds, turmeric, paprika, garlic powder, celery seeds, cayenne, onion powder, and black pepper.
Simmer over low heat for 15 minutes, or until the flavors come together.
Remove the sauce from the heat, and let cool for 5 minutes.
Transfer to a blender and purée until smooth.

Notes

Storage Tip: Freeze leftover barbecue sauce in an ice cube tray and place in a sealed freezer-proof container.
Makes about 3 cups sauce. 2 Tablespoons per serving.

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Nutrition Facts

48 servings per container

Serving Size18g

Amount Per ServingCalories7
% Daily Value *
Total Fat 0g 0%
Cholesterol 0mg 0%
Sodium 12mg 1%
Total Carbohydrate 1.5g 1%
- Dietary Fiber 0.3g 2%
- Sugars 1g
Protein 0.3g 1%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Maya Feller

Maya Feller, MS, RD, CDN is the founder and lead dietitian at Maya Feller Nutrition. In her practice, her team provides medical nutrition therapy and nutrition coaching for cardiovascular disease, diabetes, mood disorders, developmental disabilities, disordered eating, and more. Maya believes in providing inclusive nutrition education from an anti-bias patient-centered, culturally humble approach to help people make informed food choices. Maya shares her approachable, food-based solutions with millions of people through regular speaking engagements, writing, her social platforms, and as a national nutrition expert on Good Morning America, is a Healthline Medical Advisor, and on the advisory board for SHAPE and Parents, as well as appearing on TODAY Show, Tamron Hall, and in The New York Times, mindbodygreen, Well+Good, Food Network, Martha Stewart, Real Simple, Good Housekeeping, Cooking Light, Eating Well, Prevention, Glamour, SELF, and more. She is the author of The Southern Comfort Food Diabetes Cookbook: Over 100 Recipes for a Healthy Life and Eating from Our Roots: 80+ Healthy Home-Cooked Favorites from Cultures Around the World (goop Press, January 24, 2023).