Regular barbecue sauce, marinades, and rubs are full of sugar and high in calories. Just one tablespoon can yield 100 or more calories, depending on the ingredients. But who says BBQ sauce must be unhealthy. If made the right way, sauces and rubs do not only taste delicious but also boast a healthy dose of antioxidants, while maintaining minimal fat and calories.
Here are five delicious and healthy BBQ recipes.
Ingredients
Directions
Add the oil to a saucepan and heat. Add onion and garlic and stir until tender. Add the bourbon and increase heat to high. Bring mixture to a boil. The liquid will evaporate after about five minutes. Stir in the remaining ingredients and bring to a boil. Reduce heat and let simmer until the mixture thickens. Stir occasionally. Simmering time is about twenty minutes.
Ingredients
Directions
Combine all ingredients in a medium sized bowl and stir. Pour the mixture into a baking dish and add meat. Fish and chicken breasts may marinate for as little as thirty minutes. Duck, pork, and beef may marinate over night.
Ingredients
Directions
In a small glass bowl, mix all three ingredients. Remove approximately two tablespoons of the run and pat the meat with the mixture. Rub should be applied just before grilling. Coffee rub is tasty on tofu, salmon, chicken, pork, and beef.
Ingredients
Directions
Mix together the garlic, oil, mustard, and all dry ingredients. Use hands to evenly rub and spread the garlic mixture on individually portioned pieces of meat or tofu. The rub should be applied immediately prior to grilling.
Ingredients
Directions
Combine all ingredients into a small glass bowl and using your hands, apply about 2 tbsp of the mixture to the protein source. Use just before grilling to allow the flavors to pop.
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