1001 Low-Carb Recipes Part 41

Broil close to the heat for 4 to 5 minutes per side or grill.

Yield: 1 serving 1 serving 1 gram of carbohydrates, a trace of fiber, and 30 grams or so of protein.

Balsamic-Mint Lamb Steak 8 ounces (225 g) lamb leg steak 2 tablespoons (30 ml) olive oil teaspoon beef bouillon concentrate 1 tablespoon (15 ml) boiling water 1 tablespoon (15 ml) balsamic vinegar 1 teaspoon chopped fresh mint Slash the edges of the lamb steak to keep it from curling. Then heat the olive oil over medium-high heat in a big, heavy skillet and start the steak sauteing. You'll want to cook it 5 to 7 minutes per side.

Meanwhile, dissolve the bouillon concentrate in the water and stir in the balsamic vinegar.

When the steak is done to your liking, remove it to a serving plate and pour the bouillion-vinegar mixture into the skillet. Stir it around to dissolve the yummy brown stuff stuck to the skillet and then stir in the mint. Pour this sauce over the steak and serve.

Yield: 1 serving 1 serving 32 g protein; 1 g carbohydrate; trace dietary fiber; 1 g usable carb.

Curried Lamb Steak 2 lamb steaks, 6 to 8 ounces (170 to 225 g) each, inch (1.3 cm) thick 2 tablespoons (28 g) b.u.t.ter 2 teaspoons curry powder 1 teaspoon minced garlic or 2 cloves garlic, crushed Melt the b.u.t.ter in large, heavy skillet over medium heat. Add the curry powder and garlic, stir, and add the lamb steak. Cover with a tilted lid and cook for 7 minutes. Turn, re-cover with a tilted lid, and cook for another 7 minutes. Remove the lamb to serving plates, sc.r.a.pe the curry b.u.t.ter over the steaks, and serve.

Yield: 2 servings 2 servings a.s.suming each steak is 6 ounces (170 g), each will have 2 grams of carbohydrates and 1 gram of fiber, for a total of 1 gram of usable carbs and 23 grams of protein.

Cape Town Lamb Steaks You can use lamb chops instead, but as I mentioned earlier, I like steaks cut from a leg of lamb. When I buy a whole leg, I ask the nice meat guy to slice some steaks from the center, leaving me two small roasts from either end. Since leg of lamb is often as cheap as $1.99 a pound around here, while lamb chops are usually over $4.99 a pound, this is also economical!

1 pound (455 g) lamb leg steaks, about inch (1.3 cm) thick 2 tablespoons (30 ml) Worcesters.h.i.+re sauce 2 tablespoons (30 ml) soy sauce 2 tablespoons (3 g) Splenda teaspoon blackstrap mola.s.ses 1 tablespoon plus 1 teaspoon (9.6 g) dry mustard 1 tablespoon plus 1 teaspoon (20 ml) lemon juice 1 tablespoon plus 1 teaspoon (20 ml) olive oil 2 cloves garlic, crushed 2 teaspoons grated ginger First get a grill going-set your gas grill to medium to medium-low or let your coals get thoroughly white.

Mix together everything but the steaks. Pour some sauce into a small bowl and brush the steaks liberally with the sauce remaining. Grill for about 7 minutes per side, basting frequently. With the reserved sauce and using a clean utensil. If you like, bring any leftover sauce to a boil (to prevent cross-contamination) and serve with the steaks at the table.

Yield: 2 servings 2 servings If you do eat all of the sauce, each serving will have 5 grams of carbohydrate, a trace of fiber, and 33 grams of protein.

Winter Night Lamb Stew On a raw winter's night, sometimes you just want stew. Here's one with no potatoes, and you can make it in your big skillet.

1 pounds (680 g) lean lamb stew meat, cut into chunks 3 tablespoons (45 ml) olive oil 1 cup (160 g) chopped onion 1 cups (225 g) diced turnip 1 cups (225 g) diced rutabaga cup (180 ml) beef broth teaspoon guar or xanthan (optional) teaspoon salt or Vege-Sal teaspoon pepper 1 bay leaf 3 cloves garlic, crushed Put the oil in a heavy skillet over medium-high heat and brown the lamb in the oil. Add the onion, turnip, and rutabaga.

Put the beef broth and guar in a blender and blend for a few moments. Pour the mixture into the skillet. (If you choose not to use a thickener, just add the broth directly to the skillet.) Add the salt, pepper, bay leaf, and garlic, and stir.

Cover, turn the heat to low, and let simmer for 1 hour. Remove the bay leaf before serving.

Yield: 4 servings 4 servings Each with 12 grams of carbohydrates and 3 grams of fiber, for a total of 9 grams of usable carbs and 38 grams of protein.

Lamb Stew Provencal I turned this recipe over to my sister to test. She's mad for French food, especially from Provence. She gave this the thumbs-up.

3 pounds (1.4 kg) lamb stew meat-shoulder is good, cubed (Have the meat guys cut it off the bone.) Salt and pepper 3 tablespoons (45 ml) olive oil 1 whole fennel bulb, sliced lengthwise 1 medium onion, sliced lengthwise 4 cloves garlic, crushed 1 bay leaf 1 teaspoon dried rosemary, whole needles 1 can (15 ounces, or 425 g) black soybeans, drained 1 cup (240 ml) beef broth 1 teaspoon chicken bouillon concentrate teaspoon dried basil teaspoon dried marjoram teaspoon dried savory teaspoon dried thyme Guar or xanthan Season the lamb with salt and pepper. In a big, heavy skillet, heat the oil and brown the lamb on all sides over medium-high heat.

Place the fennel, onion, and garlic in the bottom of a slow cooker. Add the bay leaf and rosemary. Dump the soybeans on top of that. When the lamb is browned, put it on top of the vegetables.

In a bowl, stir together the broth, bouillon, basil, marjoram, savory, and thyme. Pour the mixture over the lamb. Cover the slow cooker, set it to low, and let it cook for 8 to 9 hours. When it's done, thicken the liquid to the texture of heavy cream with guar or xanthan. Remove the bay leaf before serving.

Yield: 8 servings 8 servings Each with 41 g protein, 8 g carbohydrate, 4 g dietary fiber, 4 g usable carbs.

Irish Stew I came up with this for St. Patrick's Day, and it's amazing. The Ketatoes mix gives it a true potato flavor, while keeping the carb count remarkably low. This takes time, but not that much work-so make it on a day when you're hanging around the house getting ch.o.r.es done.

2 pounds (910 g) leg of lamb, cut in 1 inch (2.5 cm) cubes 2 large turnips, cut in inch (1.3 cm) cubes head cauliflower, cut in inch (1.3 cm) cubes or chunks 3 medium onions, sliced cup (25 g) Ketatoes mix Salt and pepper Water to cover teaspoon chicken bouillon concentrate teaspoon beef bouillon concentrate Guar or xanthan You'll need the meat and vegetables all cut up before you do anything else; make sure the lamb cubes are well trimmed of all fat. Spray a Dutch oven or large, heavy soup pot with nonstick cooking spray.

Now, put a layer of mixed turnip and cauliflower in the bottom of the pot. Add a layer of onion. Scatter 2 tablespoons (6 g) of the Ketota-toes mix over that and then put in a layer of cubed lamb. Season the lamb with salt and pepper. Now repeat the layers two more times, at which point you should be out of meat and vegetables.

Pour cold water over everything to just barely cover. Put a lid on the pot and set it over the lowest possible heat. Let it simmer for 2 hours.

Take the lid off and stir in the chicken and beef bouillon concentrate. Now, continue to simmer over lowest heat, uncovered, for another 2 hours or so-you're cooking down the gravy a little.

Finally, using a whisk and guar or xanthan, thicken up the gravy. Add salt and pepper to taste and then serve.

Yield: 8 servings 8 servings Each with 29 g protein; 13 g carbohydrate; 5 g dietary fiber; 8 g usable carbs.

13.

Sauces and Seasonings

Dana's No-Sugar Ketchup Ketchup is an essential ingredient in so many recipes, but store-bought ketchup usually has so much sugar. Recently, commercially-made low-carb ketchup has been appearing in the grocery stores. If you can get this, do so because food manufacturers can get ingredients the home cook cannot, so store-bought low-carb ketchup is lower in carbs than this. If you can't find low-carb ketchup, however, this is easy to make, tastes great, and is about half the carbs of regular ketchup. Be aware that recipes in this book that list ketchup as an ingredient are a.n.a.lyzed for this homemade version, so if you use commercial low-carb ketchup, the carb counts will be a tad lower.

1 can (6 ounces, or 170 g) tomato paste [image]cup (160 ml) cider vinegar [image]cup (80 ml) water [image]cup (8 g) Splenda 2 tablespoons (20 g) minced onion 2 cloves garlic 1 teaspoon salt [image]teaspoon ground allspice [image]teaspoon ground cloves [image]teaspoon pepper Put everything in a blender and run it until the onion disappears. Sc.r.a.pe it into a container with a tight lid and store it in the refrigerator.

Yield: Makes roughly 1 cups (360 ml), or 12 servings of 2 tablespoons (30 ml) Makes roughly 1 cups (360 ml), or 12 servings of 2 tablespoons (30 ml) Each with 1 g protein, 5 g carbohydrate, 1 g fiber, 4 g usable carbs.

Stir-Fry Sauce If you like Chinese food, make this up and keep it on hand. Then you can just throw any sort of meat and vegetables in your wok or skillet and have a meal in minutes.

cup (120 ml) soy sauce cup (120 ml) dry sherry 2 cloves garlic, crushed, or 1 teaspoon minced garlic 2 tablespoons (12 g) grated fresh ginger 2 teaspoons Splenda Simply combine everything and store in a tightly sealed container in the refrigerator.

Yield: Makes 1 cup (240 ml). Use about 1 to 2 tablespoons (23 to 30 ml) per serving of stir-fry. Makes 1 cup (240 ml). Use about 1 to 2 tablespoons (23 to 30 ml) per serving of stir-fry.

Each serving contains 2 grams of carbohydrates, no fiber, and no protein.

Thai Peanut Sauce teaspoon hot sauce 1 tablespoon (6 g) grated ginger 1 clove garlic, crushed 2 scallions, sliced, including the crisp part of the green [image]cup (85 g) natural peanut b.u.t.ter [image]cup (80 ml) coconut milk (You can find this in cans in Asian markets or grocery stores with good international sections.) 2 tablespoons (30 ml) fish sauce (nam pla or nuoc mam) 1 tablespoons (23 ml) lime juice 2 teaspoons Splenda Put everything in a blender or in a food processor with the S-blade in place and process until smooth.

Yield: Makes roughly 1 cup (240 ml), or 8 servings of 2 tablespoons (30 ml) each Makes roughly 1 cup (240 ml), or 8 servings of 2 tablespoons (30 ml) each 4 grams of carbohydrate per serving, and 1 gram of fiber, for a usable carb count of 3 grams; 3 grams of protein.

Not-Very-Authentic Peanut Sauce This is inauthentic because I used subst.i.tutes for such traditional ingredients as lemongra.s.s and fish sauce. I wanted a recipe that tasted good but could be made without a trip to specialty grocery store.

1 piece of fresh ginger about the size of a walnut, peeled and thinly sliced across the grain cup (130 g) natural peanut b.u.t.ter, creamy cup (120 ml) chicken broth 1 teaspoons lemon juice 1 teaspoons soy sauce teaspoon hot pepper sauce 1 large or 2 small cloves garlic, crushed 1 teaspoons Splenda Put all the ingredients in a blender and run it until everything is well combined and smooth. If you'd like it a little thinner, add another tablespoon (15 ml) of chicken broth.

Yield: About 2 cups, or 16 servings About 2 cups, or 16 servings Each with 2 grams of carbohydrates, a trace of fiber, and 2 grams of protein.

Hoisin Sauce This Chinese sauce is usually made from fermented soybean paste, which has tons of sugar in it. Peanut b.u.t.ter is inauthentic, but it tastes quite good here.

cup (60 ml) soy sauce 2 tablespoons (32 g) creamy natural peanut b.u.t.ter 2 tablespoons (3 g) Splenda 2 teaspoons white vinegar 1 clove garlic, crushed 2 teaspoons toasted sesame oil [image]teaspoon Chinese five-spice powder Put all the ingredients in a blender and run it until everything is smooth and well combined. Store in a snap-top container.

Yield: Roughly Roughly[image] cup (80 ml) cup (80 ml) Each 1 tablespoon (15 ml) serving contains 2 grams of carbohydrates, a trace of fiber, and 2 grams of protein.

Of course, this sauce is essential for Mu Shu Pork (page 418)-or Mu Shu anything, for that matter-but it's also good for dipping plain chicken wings in.

Duck Sauce What are you going to eat duck sauce on, now that you're not eating egg rolls? Well, Crab and Bacon Bundles (page 77), for one thing. It's good with chicken, too. This does have the sugar that's in the peaches, of course, but not all the added sugar of commercial duck sauce. And it tastes better, too.

1 bag (1 pound, or 455 g) unsweetened frozen peaches or 2 to 3 cups (500 to 600 g) sliced, peeled fresh peaches cup (120 ml) water 2 tablespoons (30 ml) cider vinegar 2 tablespoons (3 g) Splenda teaspoon blackstrap mola.s.ses [image]teaspoon salt 1 teaspoon soy sauce 1 clove garlic, crushed Put all the ingredients in a heavy-bottomed saucepan and bring them to a simmer. Cook, uncovered, until the peaches are soft (about 30 minutes).

Puree the duck sauce in a blender, if you like, or do what I do: simply mash the sauce with a potato masher or a fork. (I like the texture better this way.) Yield: About 2 cups (480 ml) About 2 cups (480 ml) Each 2 tablespoon (30 ml) serving has 3 grams of carbohydrates and 1 gram of fiber, for a total of 2 grams of usable carbs and no protein.

It's best to freeze this if you're not going to use it up right away.

Teriyaki Sauce It's good on chicken, beef, fish-just about anything!

cup (120 ml) soy sauce cup (60 ml) dry sherry 1 clove garlic, crushed 2 tablespoons (3 g) Splenda 1 tablespoon (6 g) grated fresh ginger Simply combine all ingredients.

Yield: Makes just over cup (180 ml) Makes just over cup (180 ml) About 3 g carbohydrate per tablespoonful.

Looing Sauce This is a Chinese sauce for "red cooking." You stew things in it, and it imparts a wonderful flavor to just about any sort of meat.

2 cups (480 ml) soy sauce 1 star anise cup (120 ml) dry sherry (The cheap stuff is fine.) 4 tablespoons (6 g) Splenda 1 tablespoon (6 g) grated fresh ginger 4 cups (960 ml) water Combine the ingredients well and use the mixture to stew things in. After using Looing Sauce, you can strain it and refrigerate or freeze it to use again, if you like.

Yield: 6 cups (1.5 L) of looing sauce, or plenty to submerge your food in 6 cups (1.5 L) of looing sauce, or plenty to submerge your food in In the whole batch there are about 50 grams of usable carbohydrates, but only a very small amount of that is transferred to the foods you stew in it.

Star anise is available in Oriental markets, and my natural food store carries it too. It actually does look like a star, and it's essential to the recipe. Don't try to subst.i.tute regular anise.

c.o.c.ktail Sauce You'll need this for the Easy Party Shrimp (page 76)!

cup (120 ml) Dana's No-Sugar Ketchup (page 463) or purchased low-carb ketchup 2 teaspoons prepared horseradish teaspoon hot pepper sauce 1 teaspoon lemon juice Combine all ingredients in a bowl and mix well.

Yield: Makes about cup (120 ml) Makes about cup (120 ml) The whole batch contains 5 g protein, 36 g carbohydrate, 6 g dietary fiber, 30 g usable carbs. Good thing you'll be sharing it! You can drop this carb count considerably by using commercially-made low-carb ketchup.

Cheese sauce Try this over broccoli or cauliflower. It's wonderful!

cup (120 ml) heavy cream cup (90 g) shredded cheddar cheese teaspoon dry mustard In a heavy-bottomed saucepan over the lowest heat, warm the cream to just below a simmer.

Whisk in the cheese about 1 tablespoon at a time, only adding the next tablespoonful after the last one has melted. When all the cheese is melted in, whisk in the dry mustard and serve.

Yield: Enough to sauce 1 pound (455 g) of broccoli or cauliflower, or about 4 servings of sauce Enough to sauce 1 pound (455 g) of broccoli or cauliflower, or about 4 servings of sauce Each with 1 gram of carbohydrates, no fiber, and 6 grams of protein.

Low-Carb Steak Sauce cup (60 ml) Dana's No-Sugar Ketchup (page 463) 1 tablespoon (15 ml) Worcesters.h.i.+re sauce 1 teaspoon lemon juice Combine well and store in an airtight container in the fridge.

Yield: 5 servings of 1 tablespoon (15 ml) 5 servings of 1 tablespoon (15 ml) Each with 2.25 grams of carbohydrates, a trace of fiber, and a trace of protein.

Reduced-Carb Spicy Barbecue Sauce 1 clove garlic, crushed 1 small onion, finely minced cup (56 g or 60 ml) b.u.t.ter or oil 4 tablespoons (6 g) Splenda 1 teaspoon salt or Vege-Sal 1 teaspoon dry mustard 1 teaspoon paprika 1 teaspoon chili powder teaspoon black pepper 2 teaspoons blackstrap mola.s.ses 1 cups (360 ml) water cup (60 ml) cider vinegar 1 tablespoon (15 ml) Worcesters.h.i.+re sauce 1 tablespoon (15 g) prepared horseradish 1 can (6 ounces, or 170 g) tomato paste 1 tablespoon (15 ml) liquid smoke flavoring (such as the one made by Colgin) In a saucepan, cook the garlic and onion in the b.u.t.ter or oil for a few minutes.

Stir in the Splenda, salt, mustard, paprika, chili powder, and pepper. Add in the mola.s.ses, water, vinegar, Worcesters.h.i.+re sauce, and horseradish, and stir to combine. Let the mixture simmer for 15 to 20 minutes.

Whisk in the tomato paste and liquid smoke and let the sauce simmer another 5 to 10 minutes.

Let the mixture cool, transfer it to a jar with a tight-fitting lid, and store in the refrigerator.

Yield: About 2 About 2[image] cups (640 ml) of sauce cups (640 ml) of sauce Each 2 tablespoon (30 ml) serving has 3 grams of carbohydrates and 1 gram of fiber, for a total of 2 grams of usable carbs and no protein.

If you're wondering whether it's worth it to make your own barbecue sauce from scratch, chew on this for a moment: Your average commercial barbecue sauce has between 10 and 15 grams of carbs per 2-tablespoon (30-ml) serving-and do you know anyone who ever stopped at 2 tablespoons of barbecue sauce?

Kansas City Barbecue Sauce This is what most of us think of when we think of barbecue sauce: tomato-y, spicy, and sweet. It's unbelievably close to a top-flight commercial barbecue sauce-and my Kansas City-raised husband agrees. If you like a smoky note in your barbecue sauce, add 1 teaspoon of liquid smoke flavoring to this.

2 tablespoons (28 g) b.u.t.ter 1 clove garlic cup (40 g) chopped onion 1 tablespoon (15 ml) lemon juice 1 cup (240 g) Dana's No-Sugar Ketchup (page 463) [image]cup (8 g) Splenda 1 tablespoon (15 ml) blackstrap mola.s.ses 2 tablespoons (30 ml) Worcesters.h.i.+re sauce 1 tablespoon (7.8 g) chili powder 1 tablespoon (15 ml) white vinegar 1 teaspoon pepper teaspoon salt Just combine everything in a saucepan over low heat. Heat until the b.u.t.ter melts, stir the whole thing up, and let it simmer for five minutes or so. That's it!

Yield: Roughly 1 cups (420 g), or 14 servings of 2 tablespoons (30 ml) each Roughly 1 cups (420 g), or 14 servings of 2 tablespoons (30 ml) each Each serving will have 7 g carbohydrate, with 1 g fiber, for a usable carb count of 6 g; 1 g protein.

Cranberry Barbecue Sauce The cranberries make this a natural with poultry, but it's good with pork, too.

cup (120 ml) Dana's No-Sugar Ketchup (page 463) 1 tablespoon (15 ml) cider vinegar 1 tablespoon (15 ml) spicy brown mustard 1 tablespoon (15 ml) Worcesters.h.i.+re sauce 3 tablespoons (4.5 g) Splenda 1 clove garlic small onion, cut in hunks 1 cup (25 g) fresh cranberries 1 dash salt 1 dash pepper This one starts in your food processor. Dump everything into the food processor with the S-blade in place and puree until the cranberries disappear.

Sc.r.a.pe the mixture out of the food processor into a saucepan and bring to a simmer over low heat. Let it simmer, stirring now and then, for just a few minutes. Thin with a little water if needed.

Yield: About 1 cup (240 ml), or 8 servings of 2 tablespoons (30 ml) each About 1 cup (240 ml), or 8 servings of 2 tablespoons (30 ml) each 4 grams of carbohydrate, with 1 gram of fiber, for a usable carb count of 3 grams; a trace of protein.

Memphis Sweet Sauce The obvious choice for ribs seasoned with Memphis Rub (page 487) and mopped with the Memphis Mop (page 488)! It's the mustard that makes this a Memphis-style sauce.

1 tablespoon (16.5 g) tomato paste 3 tablespoons (45 ml) water cup (60 ml) Dana's No-Sugar Ketchup (page 463) 2 tablespoons (30 ml) spicy brown mustard 1 tablespoon (15 ml) Worcesters.h.i.+re sauce 1 tablespoon (28 g) b.u.t.ter teaspoon lemon juice 1 tablespoon (1.5 g) Splenda teaspoon blackstrap mola.s.ses 1 teaspoon paprika 1 teaspoon seasoned salt 1 clove garlic Measure everything into a nonreactive saucepan and whisk it together. Bring to a simmer over low heat and simmer for 5 minutes or so.

Yield: Makes roughly 1 cup (240 ml), or 8 servings of 2 tablespoons (30 ml) each Makes roughly 1 cup (240 ml), or 8 servings of 2 tablespoons (30 ml) each 4 grams of carbohydrate per serving, with 1 gram of fiber, for a usable carb count of 3 grams; 1 gram protein.

Memphis Mustard Barbecue Sauce This tasty Memphis-style barbecue sauce is one of the lowest-carb sauces in this book, and it packs a serious mustard note. Enjoy!

cup (120 ml) white vinegar cup (60 ml) yellow mustard 2 tablespoons (20 g) minced onion tablespoon paprika 2 tablespoons (33 g) tomato paste 2 cloves garlic teaspoon cayenne teaspoon pepper teaspoon salt 2 teaspoons Splenda Just measure everything into a nonreactive saucepan, whisk it together, bring it to a simmer, and let it simmer for 5 minutes or so. That's it!

Yield: Makes about 1 cup (240 ml), or 8 servings of 2 tablespoons (30 ml) each Makes about 1 cup (240 ml), or 8 servings of 2 tablespoons (30 ml) each 3 grams of carbohydrate each, with 1 gram of fiber, for a usable carb count of just 2 grams; 1 gram protein.

Piedmont Mustard Sauce This bright-yellow sauce, heavy on the mustard but with no tomato at all, is typical of the Piedmont region of North Carolina. It's typically used on pulled pork, but it would be good on any barbecued pork, I think.

cup (120 ml) yellow mustard 2 tablespoons (30 ml) lemon juice 2 tablespoons (3 g) Splenda 1 tablespoon (15 ml) white vinegar teaspoon cayenne Just combine everything in a saucepan and simmer for 5 minutes over low heat.

Yield: Makes roughly cup (180 ml), or 6 servings of 2 tablespoons (30 ml) each Makes roughly cup (180 ml), or 6 servings of 2 tablespoons (30 ml) each 2 grams of carbohydrate per serving, with 1 gram of fiber, for a usable carb count of just 1 gram; 1 gram of protein.

Eastern Carolina Vinegar Sauce This is the traditional eastern Carolina sauce for pulled pork. I'd never had anything like this before researching this book, but it's delicious! It's just sweetened vinegar with a good hit of hot pepper. Try it!

cup (120 ml) cider vinegar 1 tablespoons (2 g) Splenda teaspoon blackstrap mola.s.ses 1 teaspoon red pepper flakes teaspoon cayenne Combine all ingredients and stir together.

Yield: 6 servings 6 servings 2 grams of carbohydrate and a trace of fiber, for a usable carb count of 2 grams; a trace of protein.

Lexington-Style Barbecue Sauce This is your third choice for what to mix into your Carolina pulled pork-mostly vinegary, but with a tomato note.

1 cup (240 ml) cider vinegar cup (180 ml) Dana's No-Sugar Ketchup (page 263) 3 tablespoons (4.5 g) Splenda teaspoon salt teaspoon red pepper flakes [image]teaspoon cayenne Combine everything in a nonreactive saucepan over low heat and stir together well. Bring to a simmer and let it cook for 15 minutes or so. That's it!

Yield: Makes roughly 1 cups (420 ml), or 14 servings of 2 tablespoons (30 ml) each Makes roughly 1 cups (420 ml), or 14 servings of 2 tablespoons (30 ml) each 6 grams of carbohydrate with 1 gram of fiber, for a usable carb count of 5 grams; 1 gram protein.

Bourbon-Mola.s.ses Barbecue Sauce Bourbon-based sauces are particularly popular on pork ribs, but they're also good on chicken.