This weekend I want to barbecue but I don’t want to have my teeth fall out and my blood sugar to go through the roof doing it. Some kinds of barbecue sauces are better than others but even so, after reading the label I’m left completely crestfallen. I had a very popular brand of sauce in the fridge. It is really tasty but the first ingredient is that health ruining stuff I call high fructose corn poison. It’s everywhere! It’s the meth amphetamine of sugars! It’s causing diabetes across the planet! It should be illegal!!! I’m done with you Sweet Baby Ray! I can’t responsibly feed you to my family anymore!
I threw it in the trash can and went to work making a baste of my own. I started by simmering some finely chopped onions in a spot of olive oil. When they were nicely browned, I added a 6 oz. can of tomato paste, about half a cup of water, maybe a little bit more, and some minced fresh garlic. I let that bubble a minute then added 1/3 cup vinegar, 1/4 cup each of soy sauce, and Worcestershire, then a tablespoon of yellow mustard and 3/4 cup brown sugar…you could add up to a cup for sweeter sauce. I let that bubble up another minute. Then it was time for some spice. In went a teaspoon each of black pepper, dried parsley from last year’s garden, paprika, and cayenne pepper. It needed salt…just a pinch, and a good splash of lemon juice to brighten it. Last I added a bay leaf and allowed the sauce to simmer for a while until it thickened into a sauce worthy of the best cuts of meat.
After using only one half-breast of chicken in our dumplings yesterday, I used the other two halves from the package to try out my sauce. I fired up the grill and basted each breast when they were almost done.
It was a great sunny day perfect for grilling. The chicken was done just in time for Jeff to get home from work and try out the HFCS free sauce on a bite of chicken…and another bite…and another…then a sandwich…then, well, lets just say he appreciated it very much.