Diabetic-friendly BBQ Sauce

I originally created this recipe for my dad, who was diabetic but loved his barbecue.

The key ingredients are the low-carb ketchup, and the brown-sugar substitute.

Most of the rest can be tweaked to your liking.

I’ve passed this recipe along to dozens of friends and family members who were trying to eat healthier, or were diabetic as well, and it always gets rave reviews.

diabetic friendly bbq sauce

CHEF PERRY’S Diabetic-Friendly BBQ Sauce

12oz low carb ketchup
1/2c apple cider vinegar
1tsp onion powder
1Tbs garlic powder
½ tsp dry mustard
1Tbs ground ginger
1Tbs smoked paprika
1tsp lemon juice
1/4c sweet cream butter
1/4 c equivalent brown sugar substitute* (to taste)
1Tbs salt
1Tbs coarse black pepper
2 Tbs Franks Red Hot Sauce (opt)

Combine all ingredients and simmer 1 hour.

Baste onto meat during last ½ hour of cooking and/or serve warm at table.

*If you’re having trouble finding a brown-sugar substitute, use your favorite sugar-sub, and add 2 tsp. of molasses.

Makes 56 1-tablespoon servings.

Per Tbs – Calories: 16, Fat: 1, Sodium: 8, Carbs: 1.3, Protein: .5


-Chef Perry

PS – If I’m cooking brisket, shoulders, whole pig, or anything with “drippin’s” I’ll usually mix in a half cup of that broth to every cup of the above sauce.

MY KITCHEN Outreach ProgramBy the way, if you’re enjoying this recipe, please subscribe to our free newsletter! We’ll send seven amazing dinner recipes and a shopping list to your inbox each Friday.

Plus, you’ll be helping us teach nutrition, shopping, and hands-on cooking classes to at-risk kids, in our MY KITCHEN Outreach Program.



Bow Tie Pasta with Zucchini Shallot Sauce

Bow Tie Pasta with Zuke Sauce

I love zucchini!

Raw in salads or with dip, sauteed in butter or pan juices, baked in bread…just about any way you cook it, I’ll come back for seconds!

This was my first experience is shredding and saucing zucchini, and it was  a BIG winner, adding a fresh, green, garden aroma and flavor to this simple sauce.

This is one of the recipes we’ve developed for our upcoming educational outreach program for extreme low-income families. This recipe is less than $1 per serving, in season.

Oh, and if you get a heap of zucchini from an overzealous farming friend this year, shred some and freeze it in individual baggies for use in sauces like this.

(By the way, if you’re enjoying this article, you may want to subscribe to our free newsletter; we’ll send seven amazing dinner recipes and a shopping list to your inbox each week. Plus, you’ll be helping us teach nutrition, shopping, and hands-on cooking classes to at-risk teens!)

The effect that freezing had on the crispness won’t matter a stitch in a recipe like this one!


Chef Perry

Bow Tie Pasta with Zucchini Sauce
Serves 4

2 cup bow-tie pasta
2 cloves garlic
2 medium zucchini
1 medium shallot, or small yellow onion.
1 Tablespoon grape-seed oil
½ cup Parmesan cheese, grated
¼ teaspoon salt
1 tsp. Better Than Bullion chicken base
1 tsp. ground black pepper

Cook pasta in salted water, according to package instructions. Prepare zucchini sauce while pasta cooks.

Peel and mince garlic, dice the shallot (or onion).

Rinse and grate zucchini.

In a large skillet over medium heat, heat oil. Add onion and minced garlic, with a dash of salt, and saute until the onion are translucent. Add zucchini, and cook until mixture softens and zucchini yields some liquid, about 5 minutes.

Drain pasta, reserving ½ cup cooking liquid, and mix in chicken base (with the liquid) to create broth.

Add 1-2 teaspoons of the broth at a time to zucchini mixture. Add drained pasta. Stir, coating pasta evenly with sauce. Add more broth as needed (I used the whole 1/2 cup).

Transfer pasta to large bowl for serving. Sprinkle with grated Parmesan. Season with salt and pepper. Toss to combine.


Old School Sauces

Okay, so I’ve been researching “turn of the century” (1900’s) recipes for an upcoming dinner we’ll be cooking, and was intrigued at how cooks from that time period used breadcrumbs and egg yolks as thickeners for sauces.

Made this sauce tonight, incorporating some of those old techniques and, I’m telling ya…amazing!


1 cup chicken stock
dash of black pepper and garlic powder
2 eggs yolks, room temp
2-3 Tbs. fine breadcrumbs
1/4 cup sour cream

Bring stock to a simmer.

Mix egg yolks until smooth and slowly incorporate into the stock, whisking constantly, until smooth.

Whisk in bread crumbs, then sour cream, until smooth. Cook at a low simmer 5-8 minutes until thickened.

Serve over chicken and/or steamed veggies (asparagus or broccoli would be ideal).


-Chef Perry




Secret #8: 5 Tips for Perfect Pasta

Okay, it’s Day 8 of our 20-Day/20-Part series of meal planning blog posts titled “Tips, Tricks, and Secrets of Professional Chefs”. Last post, we talked about how  Brown is Beautiful!

Today, we’re gonna get our Italiano on, and look at Secret #8: Perfect Pasta!

Cacio e Pepe con Pollo (recipe link below)

Cacio e Pepe con Pollo (recipe link below)

Continue reading


Sriracha Sauce 101

One of the all-time greatest condiments! We started eating this stuff when I was in high-school, and there’s been a bottle on the table ever since!

This is your Sriracha Sauce 101!

Image Sources: CookingSchools.net


Guilt Free BBQ Sauce

I may not know much about a science book, and I may not know much about the math I took. I may not know much about what’s false or true, but bruthas and sistas, I know a LOT about my barbeque…

Dana Ramsey, from the hautemealz.com team, created this recipe, and it is, flat out, one of the best sauces I’ve ever slathered on a hunka meat…not even taking into account that it’s crazy low in calories!

Check the specs below, and keep in mind that my favorite store-brand sauce runs almost TEN TIMES the calories and carbs for the same two tablespoons!

You pair this sauce with some good lean beef or pork…and you got a guilt free bbq-feast like you’ve only dreamed of!

Dana’s Sweet n’ Saucy BBQ
Serving size: 2 Tbs
Yield: 40 Servings

4 cup low-salt tomato sauce
1/4 cup balsamic Vinegar
1/4 cup lemon juice
1 cup Stevia
2 Tbs smoked paprika
1 Tbs onion powder
2 tsp liquid smoke (Stubbs Mesquite)
1 tsp each: garlic powder, salt, black pepper, mustard powder, celery seed, thyme

Combine in sauce pan and simmer for 1 hour.

Cool, and store in container in refrigerator.


-Chef Perry