This tangy and sweet tomato-based BBQ sauce is packed with flavour but without all the usual added sugars and sweeteners.

Using apple puree is a great way to naturally sweeten and provide plenty of soluble fibre, the tangy apple cider vinegar and spices provides plenty of flavour.

Use your sauce hot to accompany your favourite meat or fish or cold as a marinade. This would work well as a marinade for firm tofu too. See our suggestions below.

BBQ Sauce - low sugar

Overview

 

Serves 8-10

Preparation time: 10 minutes

Cooking time: 50 minutes

 

What’s Good About It?

A rich tomato based sauce, this BBQ sauce is packed with antioxidants including carotenoids making it ideal for healthy skin. Use this as a sauce or cold as a marinade for meats, fish or tofu.

 

  1. Heat the oil in a large pan and saute the onion and garlic for 3-4 minutes.
  2. Add all the other ingredients, and stir well.
  3. Cook over a low heat for 45 minutes (covered), stirring occasionally until desired consistency is reached.
  4. Use immediately or store in the fridge for later use.
  5. This can also be frozen for up to 3 months.

 

Nutrition per 1tbsp (15g) Calories 7kcal, Fat 0.1g, Carbs 1.1g, Protein 0.2g

Ways to Use Your BBQ Sauce

Stir into cooked shredded chicken and grated carrots then spread on GF roll / pitta

Toss over pan fried cubes of tofu and serve with salad

Make into a wrap – toss with cooked chicken, sweetcorn, kidney beans with a little yogurt for a creamy option

Use as a pizza sauce base

Stir a little into a raw bean burger mixture or lean mince for tangy burgers or meatballs

Grill Portobello mushrooms and drizzle sauce over the top

Make BBQ baked beans using cans of cooked cannelini beans

Make up your own crumbed chicken or fish portions and serve as a dipping sauce

BBQ Tofu Sandwich – cut large rectangles of tofu, dust in cornflour and pan fry then toss in sauce and serve in a roll

Try our Cornmeal BBQ Bean Bake

 

2tsp olive oil

1 small onion, chopped

3 garlic cloves, crushed

250ml chicken stock

4tbsp apple cider vinegar

150g apple puree

1/2 tsp. smoked paprika

1 tsp. ground cumin

Pinch of cayenne pepper

Pinch of allspice

Pinch of ground cinnamon

1tbsp celery salt

1 can (6 oz) tomato puree

1 can (14oz) passata

1tbsp Dijon Mustard

1tbsp tamari soy sauce

1tbsp xylitol, optional