How to Have Your BBQ and Eat It, Too


With warmer weather upon us, many of us will celebrate by throwing an outdoor barbecue bash. There are 3 keys to having your BBQ and eating it too:

Key #1 Every little bit counts!

Lighten ALL those dishes (appetizers, side dishes, main dishes and desserts).

Take your standard summer BBQ. You’ll eat some mayonnaise-laden pasta salad, some sausage-spiked baked beans, a hot dog and of course?a sinfully apple cider vinegar (or white vinegar)
1/2 cup packed brown sugar
1 tablespoon minced or chopped garlic (1 teaspoon garlic powder can be substituted)
1 or 2 dashes cayenne pepper (add more to taste)
1 tablespoon red pepper flakes (optional — if you want to turn up the “heat”)

  • Add baked beans, diced onion, bell pepper, sausage, catsup and diced stewed tomatoes to slow cooker.
  • Sprinkle chili powder, Worcestershire sauce, vinegar, brown sugar, garlic, salt if desired, and cayenne pepper over the top of bean mixture and stir well.
  • Turn slow cooker to HIGH and heat 2-4 hours or turn slow cooker to LOW and heat 8-10 hours.
  • NOTE: if you want to use a Dutch oven, preheat oven to 350-degrees, add all the ingredients to a Dutch oven, stir, and bake for 1 hour.

Makes 12 side servings (about 3/4 cup each)

Per serving: 184 calories, 10 grams protein, 28 g carbohydrate, 3 g fat, 1 g saturated fat, 22 mg breasts.

2 teaspoons olive oil
3/4 cup finely chopped sweet onion
1 teaspoon minced garlic
1 teaspoon minced or crushed ginger (available in bottles in the produce section)
1 15-ounce can tomato sauce (low-sodium if available)
1/3 cup less-sugar peach preserves
1 cup finely chopped ripe peach slices (you can use fresh peaches; thawed frozen peach slices; or a 15-ounce can of sliced peaches canned in peach juice, drained)
1 tablespoon rice wine vinegar (add more to taste)
Freshly ground black pepper to taste
Salt to taste (optional)

  • Heat olive oil in a medium, nonstick saucepan over medium heat. Add chopped onion and cook until translucent, about two minutes. Add minced garlic and ginger; cook about one minute more.
  • Stir in tomato sauce, peach preserves, and chopped peaches. Reduce heat to low and simmer until sauce thickens (about 20 minutes). Stir in vinegar to taste. Adjust seasoning with pepper to taste (add salt to taste if desired). Remove from heat; let cool.
  • Pour half the barbecue sauce into a shallow baking dish; add pork chops or chicken breasts, turning to coat both sides. Cover dish and keep chilled in refrigerator until ready to grill. Reserve remaining sauce.
  • Grill pork chops or chicken breasts on a medium-hot grill or grill pan until cooked throughout (about five minutes per side, depending on the thickness of the meat). You can baste the meat with the remaining sauce while it is grilling, or serve any remaining sauce at the table.

Makes enough for eight servings of meat (or four servings, plus extra to serve at the table).

Per serving (if eight per recipe): 80 calories, 1.2 grams protein, 18 grams carbohydrate, 1.2 grams fat (0.1 gram saturated fat, 0.9 gram monounsaturated fat, 0.1 gram polyunsaturated fat), 0 milligrams cholesterol, 2 grams fiber, 286 milligrams sodium. Calories from fat: 12%.