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Pineapple BBQ Sauce

Meal: 26 cal Protein: 0 g Carbs: 5 g Fat: 1 g

Who doesn’t love a great BBQ Sauce? Unfortunately, most packaged BBQ sauces are filled with sugar and calories. We’ve eliminated a lot of the calories by removing all the sugar. But to get that beautifully sweet flavor our palate expects, we’ve included fresh pineapple and a tiny amount of honey. The flavors have been built up even more with the North African spice, Harissa which is a combination of Coriander, Cumin, Smoked Paprika, Garlic, Chiles, and Mint. For richness and depth, we’ve included Black Strap Molasses.

Once the BBQ Sauce is made, we have three different easy meals that can be made with this magnificent sauce. We make large batches of this sauce, use some for these meals and then freeze the rest in one and two cup containers. Fresh, this sauce will last up to a week in the fridge and six months in the freezer.

Serving size 2 Tbsp 26 cal Protein: 0 g Carbs: 5 g Fat: 1 g

Ingredients

  • 1 Tbsp Olive Oil
  • 1 Med Onion , diced
  • 1 C Pineapple , diced (Fresh or Frozen)
  • 2-3 Cloves Garlic , minced
  • 1 Tbsp Harissa Paste Substitutions: Harissa Powder, Tomato Paste, and Vinegar to make your own paste
  • ¼ C Apple Cider Vinegar
  • 2 C Roasted Tomato Marinara
  • 1 Tube Tomato Paste
  • 1 Tbsp Honey
  • ¼ C Black Strap Molasses
  • 1 Tbsp Smoked Shoyu Substitutions: Tamari, Soy Sauce, Liquid or Coconut Aminos, or Worcestershire Sauce

Directions

  1. Heat Olive oil in saucepan over Medium.
  2. Add onion when hot and cook until softened.
  3. Add pineapple and garlic and cook until fragrant.
  4. Add Harissa paste, coat vegetables and fruit well. Cook until fragrant
  5. Add vinegar and deglaze the pan by scraping up the bits from the bottom of the pan.
  6. Add Marinara, Tomato Paste, Honey, Molasses, and Shoyu.
  7. Cook until reduced by about 20%.
  8. Ready to serve hot or cold.
Sandy
  • Hurdle 9: Prepared Foods
  • Hurdle 8: Sauces & Spreads
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