I got called up to a patient’s room yesterday because the patient’s daughter felt her diabetic mother was being served an “unhealthy” lunch. Her lunch included a chicken Caesar salad with a “twist” (i.e. pasta) and a vanilla pudding. The daughter started by telling me how much insulin her mother takes and that she’s a very “brittle” diabetic (I hate this term, no idea why…probably because there’s no real medical definition). She then went on to tell me that she feels her mother was served FAR too much carbohydrate.
While I ran a quick calculation of the patient’s needs and the carbohydrate content of her lunch, I felt her lunch was perfectly balanced and the appropriate amount of carbohydrate.
But, my response was not what the daughter wanted to hear. Apparently, she felt vanilla ice cream (23 grams of carbohydrate) was a better option for her “brittle” diabetic mother than the vanilla pudding (15 grams of carbohydrate), in terms of carbohydrate content.
Who knows. You win some, you lose some.
The moral of the story is…people care a lot about carbohydrate (even if they’re misunderstood). And sugar. Rightfully so.
Most Americans fail to realize that condiments are not only packed with salt, but also with sugar — barbecue sauce being one of the worst offenders. Not too long ago, a reader asked if I had a low-sugar barbecue sauce recipe and while I am 100% sure that I’ve made one before, I guess it either never made it onto the blog or the blog swallowed it whole. So, dear reader…I hope you’re reading this! And for all of those whole gave a ton of thumbs up on Facebook…this recipe won’t disappoint.
As I mentioned yesterday, I served this Kansas-City Style Barbecue Sauce with the Crispy Grilled Chicken Thighs. My family loved the barbecue sauce just as much, if not more, than the chicken! Food Network Magazine featured an array of barbecue sauce recipes in one of their latest issues and this one stuck out to me most. Plus, my mom is from Kansas City and it made me think of her. 🙂
Kansas City-Style Barbecue Sauce slightly adapted from Food Network
1 Tbsp olive oil
1/2 onion, roughly chopped
2 cloves garlic, smashed
1 cup low-sodium tomato sauce
1/2 cup apple cider vinegar
1/2 cup ketchup
3 Tbsp dark brown sugar
3 Tbsp molasses
3 Tbsp Worcestershire sauce
2 Tbsp tomato paste
1 Tbsp yellow mustard
1 tsp garlic powder
2 tsp liquid smoke
Heat the in a large sauce pan over medium heat. Add the onion and garlic and cook until the onion is golden, 6 to 7 minutes. Add the tomato sauce, 1 cup water, the vinegar, ketchup, brown sugar, molasses, Worcestershire sauce, tomato paste, mustard and garlic powder. Bring to a boil, then reduce the heat to medium low and simmer 35-45 minutes, or until sauce has thickened. Stir in the liquid smoke. Strain the sauce, pressing on the solids to extract any liquid.
Yield: 2 1/2 cups (20 servings, 2 tablespoons each)
Nutrition Information (per serving): 37 calories; 0.7 g. fat; 0 mg. cholesterol; 125 mg. sodium; 7.8 g. carbohydrate; 0.5 g. fiber; 0.25 g. protein
Result: Tangy and so, so flavorful. I more than doubled the simmer time to create a much thicker sauce that had deeper, richer flavors. You can certainly simmer longer (less yield), or for a thinner sauce, reduce the simmer time. I also chose to use a ketchup that was free of high fructose corn syrup, but you could also use a reduced sugar ketchup. This recipe has a few less calories, 1/3 to 1/4 less sodium, and about 30% less sugar and carbohydrate than your average bottled BBQ sauce. Enjoy!
I haven’t made dinner the past 2 nights opting to workout instead – tonight….dinner!! Thank you for your patience in email responses. This new job has me hustling and busy, busy, busy (but loving it!)!