With it's bold,
sweet, and tangy flavors, Kansas City (KC) style barbecue sauce has
become one of the most popular styles of barbecue sauce purchased by
Americans. Now there are quite a few different commercially prepared
KC style barbecue sauces, but there is only one problem, not one of
them is low carb. So what are you supposed to do if you get a hankering for some good old fashioned barbecue, but are diabetic, or are following a low
carbohydrate high fat diet? Well, make your own of course. So, if you
love the sweet tangy flavors of KC barbecue sauce, then
you should love my low carbohydrate high fat (LCHF) version of this
popular style sauce that I call 'Sweety Que'.
Kansas City Style
barbecue sauces start with a base of tomato sauce, tomato paste,
onions, and garlic. The sweetness comes from brown sugar, molasses,
and sometimes honey, while it gets it tartness from vinegar or lemon
juice, soy sauce and Worcestershire sauce. It's final flavor
component comes from it's spice mix of salt, black pepper, chili
powder, dry mustard, allspice, and cayenne pepper. Because Kansas
City sauces are bold in flavor and thicker than other barbecue
sauces, they are typically used as a finishing sauce which is brushed
on just before serving or near the end of the cooking cycle.
In this article I
will teaching you how to make my LCHF version of KC barbecue sauce
'Sweety Que'. For this recipe we substitute the brown sugar and
molasses with liquid sucralose which contains no carbohydrates, and
in place of the traditional ketchup we will be using tomato sauce and
tomato paste.
The Recipe
If you love the
sweet tangy flavors of Kansas City barbecue sauce, and you have
been looking for a low carbohydrate alternative to commercially
prepared sauces, then I guarantee you that you will love my LCHF
version of KC style barbecue sauce that I call 'Sweety Que'.
While tomato sauce and tomato paste have carbohydrates, most of the
carbohydrates in commercial KC style barbecue sauces come from brown
sugar and molasses. In this recipe we will be substituting liquid
sucralose for the sugar and molasses.
KC 'Sweety Que'
(Yield 2 ½ cups, 40 tablespoons)
2 (8oz cans) tomato
sauce
¼ cup apple cider
vinegar
¼ cup water
2 tablespoons tomato
paste
½ medium onion,
diced
1 whole clove,
ground
1 bay leaf
1 tablespoon
Worcestershire sauce
1 tablespoon canola
oil
1 tablespoon minced garlic
1 teaspoon dark chili powder
1 teaspoon paprika
1 teaspoon soy sauce
1 teaspoon dried mustard
1 tablespoon minced garlic
1 teaspoon dark chili powder
1 teaspoon paprika
1 teaspoon soy sauce
1 teaspoon dried mustard
1 teaspoon salt
½ teaspoon black pepper
½ teaspoon cayenne pepper
1/8 teaspoon ground allspice
½ teaspoon black pepper
½ teaspoon cayenne pepper
1/8 teaspoon ground allspice
1 drop liquid smoke
(optional)
Heat the oil in a
medium saucepan over medium heat. Stir in the onions, garlic, tomato
paste, chili powder, paprika, red pepper, allspice, and cloves and
cook, stirring, until paste is dark brick red, about 3 minutes. Add
the remaining ingredients and heat just until the sauce simmers, the
cook for 30 minutes to allow the flavors to come together. Remove and
discard bay leaf. If desired, puree with an immersion blender or add to a table top blender once the sauce has cooled.
Chef's Note – I
suggest that you start out with 8 drops of sucralose and then taste
the sauce for sweetness, if it is not quite sweet enough then add 2
more. Remember KC style barbecue sauce tends the be sweeter than
other styles, but as always adjust the sweetness to suit your personal
preferences.
Total Recipe –
Calories 399, protein 5.75 grams, fat 14.89 grams, carbohydrates 44
grams
Per Tablespoon –
Calories 10, protein 0.14 grams, fat 0.37 grams, carbohydrates 1.1
grams
Just for comparison,
I have listed the three most popular commercial KC style barbecue
sauces with their nutritional information.
Bull's-Eye Kansas
City Style
Per Tablespoon –
Calories 25, protein 0 grams, fat 0 grams, carbohydrates 6.5 grams
Heinz Kansas City
Style, Sweet and Smokey
Per Tablespoon –
Calories 30, protein 0 grams, fat 0 grams, carbohydrates 7.5 grams
KC Masterpiece
Original
Per Tablespoon –
Calories 29, protein 0.2 grams, fat 0.1 grams, carbohydrates 7 grams
As you can see, all
of the commercially prepared KC style barbecue sauces have at a minimum 6 times more carbohydrates than my KC
'Sweety Que' barbecue sauce. That's quite a substantial difference
especially for those of us who are diabetic or are following an LCHF
diet regimen. And the best part of all my 'Sweety Que' will not cause
your blood sugar to spike like all the others mentioned in this
article.
Conclusion
This has become one
of my families favorite BBQ sauces. It is low carb and will not cause
your blood glucose levels to spike. So if you are a diabetic or are
eating LCHF you no longer have to worry about the number of
carbohydrates in your barbecue sauce as this recipe only has 1.1
grams of net carbohydrates per tablespoon. For information on how to use and where to purchase liquid sucralose check out our article on the subject on our blog.
As always, I hope you have
found this article to be informative and helpful and if so we ask
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