Heart smart barbecue sauce

1 Servings

Ingredients

Quantity Ingredient
1 tablespoon Margarine; Soft
15 ounces Tomato Sauce; (pref. low-sodium)
2 tablespoons Worcestershire Sauce
¼ cup Honey
½ teaspoon Dry Mustard
½ teaspoon Chili Powder
1 teaspoon Paprika
⅛ teaspoon Black Pepper
⅛ teaspoon Hot Pepper Sauce
½ teaspoon Garlic Powder
¼ teaspoon Nutmeg
⅓ cup Onion; grated*
1½ tablespoon Cornstarch
3 tablespoons Cold Water
1 tablespoon Cider Vinegar
1 tablespoon Lemon Juice
1 teaspoon Grated Lemon Rind

Directions

Hi, All! Here's an excellent cookbook that was just given to me: Heart Smart Cookbook by Henry Ford Heart and Vascular Institute and The Detroit Free Press The ISBN# is 0-937247-23-5, or you can order copies by calling 1-800-245-5082.

This cookbook was developed by the hospital and is part a community-oriented health promotion program that includes Detroit area organizations, businesses and restaurants. Some area restaurants even feature the Heart Smart symbol to indicate healthful food choices. The introductory pages discuss labels, how to modify recipes to make them healthier, restaurant eating, and general fitness ideas. Each recipe includes nutrtion information (calories, fat, sat fat, cholesterol, sodium, carbohydrate, and protein) and diabetic exchange information. The recipes are not extreme -- more lowfat than no fat -- but rather try to show people how to consistently cook in a healthful manner that still tastes good. It does include a meatless section (with a good vegetarian chili) and has a "pasta, beans and rice" section that has some more meatless recipes. Here's a sample recipe for a very good barbecue sauce that I have used on chicken breasts, pork tenderloin, and even on veggie burgers. It makes a lot of sauce, and keeps well in the fridge or freezer.

Combine margarine, tomato sauce, Worcestershire sauce, honey, brown sugar, dry mustard, chili powder, nutmeg and onion in a heavy saucepan over medium-high heat and bring to a boil. Reduce heat and simmer, covered, 15 minutes.

In a small bowl, blend cornstarch with water until lumps have disappeared.

Add to sauce mixture, stirring with wire whisk until thickened. Add cider vinegar, lemon juice, and lemon rind. simmer, stirring constantly, 5 minutes longer.

Makes 2½ cups, enough for basting 5 pounds of chicken breasts. A serving is 2 tablespoons.

NOTES : * I use onion paste instead; about 1 tablespoon.

Recipe by: Heart Smart Cookbook (Henry Ford Heart & Vascular Inst.) Posted to Digest eat-lf.v097.n218 by AKCooker@... on Aug 30, 1997

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