September 24, 2018
Tomato sauce in a glass
Recipe

Healthy Barbecue Sauces

by Berkeley Wellness  

Cranberry-Tomato Barbecue Sauce

Use this sweet and tangy barbecue sauce as you would any other, brushing it on during the final few minutes of cooking. For a spicier sauce, increase the cayenne.

Makes 2 cups

Ingredients

1 tablespoon vegetable oil, such as olive or canola oil

1 medium onion, finely chopped

2 cloves garlic, minced

1 package (12 ounces) cranberries, fresh or frozen

½ cup maple syrup

2 tablespoons molasses

3 tablespoons tomato paste

2 tablespoons balsamic vinegar

1½ teaspoons Worcestershire sauce

½ teaspoon cumin

¼ teaspoon salt

¼ teaspoon cayenne pepper

Directions

1. In a large saucepan, heat the oil over medium heat. Add the onion and garlic, and cook, stirring frequently, until the onion is soft, about 7 minutes.

2. Add the cranberries, maple syrup and molasses, and cook, stirring frequently, until most of the cranberries have popped, about 7 minutes.

3. Stir in the tomato paste, vinegar, Worcestershire sauce, cumin, salt and cayenne, and cook until the sauce has a ketchup-like consistency, about 5 minutes. Cool to room temperature and store the sauce in the refrigerator.

Nutrition per ¼ cup: 116 calories, 1.9g total fat (0.3g saturated), 0mg cholesterol, 2g dietary fiber, 26g carbohydrate, 1g protein, 136mg sodium.

Good source of: vitamin C

Smoky Tomato Barbecue Sauce

Cans of smoky chipotle peppers (in adobo sauce) can be found at Latin American grocery stores and many supermarkets. You can add more or less chipotle depending upon how hot you like your barbecue. The amount of chipotle used here makes a moderately hot sauce.

Makes 1½ cups

Ingredients

2 teaspoons vegetable oil, such as olive or canola oil

1 small onion, finely chopped

3 cloves garlic, minced

1¾ cups canned crushed tomatoes

3 chipotle peppers in adobo, minced (1 tablespoon)

1½ teaspoons honey

½ teaspoon coriander

¼ teaspoon cumin

¼ teaspoon salt

⅛ teaspoon cinnamon

Directions

1. In a medium nonstick saucepan, heat the oil over medium heat. Add the onion and garlic, and cook, stirring frequently, until the onion is soft, about 5 minutes.

2. Add the tomatoes, chipotle, honey, coriander, cumin, salt and cinnamon, and bring to a boil. Reduce to a simmer, cover and cook until thick, about 5 minutes. Cool to room temperature and store the sauce in the refrigerator.

Nutrition Per ¼ cup: 37 calories, 1.7g total fat (0.2g saturated), 0mg cholesterol, 1g dietary fiber, 5.6g carbohydrate, 0.8g protein, 192mg sodium.

Good source of: lycopene

Cilantro-Garlic Barbecue Sauce

If you like, make a double batch of this sauce and use it to toss with pasta or to spoon over grilled vegetables.

Makes 1 cup

Ingredients

2 heads of garlic (3½ ounces each)

3 cups cilantro leaves and stems

1 cup flat-leaf parsley leaves

½ cup fresh lemon juice

2 tablespoons vegetable oil, such as olive or canola oil

1 teaspoon salt

Directions

1. Preheat the oven to 400°F. Wrap the garlic in foil, place on a baking sheet, and bake until the packet is soft to the touch, about 30 minutes. When cool enough to handle, squeeze the garlic into a food processor bowl.

2. Add the cilantro, parsley, lemon juice, oil and salt, and process to a smooth puree. Store the sauce in the refrigerator.

Nutrition per ¼ cup: 77 calories, 3.6g total fat (0.5g saturated), 0mg cholesterol, 1g dietary fiber, 11g carbohydrate, 2.2g protein, 309mg sodium.

Good source of: vitamin C

From The Wellness Kitchen, by the staff of The Wellness Kitchen and the editors of the University of California, Berkeley Wellness Letter.