Make Your Own!

Looking for a way to add flavor and zing while maintaining your new diet free lifestyle?

How about making your own ketchup or barbecue sauce for summer?

You can control not only the sugar that goes into these otherwise sugar-laden condiments, but sodium as well!

These 2 recipes are found in the South Beach Diet newsletter this month:


Diet Ketchup

Makes 1 cup

Ingredients
1 can (8 ounces) tomato sauce
3/4 cup tomato paste
2 tablespoons sugar substitute
2 teaspoons onion powder
2 teaspoons light soy sauce
1/2 teaspoon ground cloves
1/2 teaspoon ground allspice
1 1/2 tablespoons malt vinegar


Instructions

In a large pot over medium heat, combine the tomato sauce, tomato paste, sugar substitute, onion powder, soy sauce, cloves, allspice, and vinegar. Simmer for 5 minutes. Refrigerate until serving. (Keeps covered in the refrigerator for 1 week.)

Nutritional information
Per (2-tablespoon) serving:
45 calories
0 g fat (0 g sat)
10 g carbohydrate
2 g protein
2 g dietary fiber
390 mg sodium
0 mg cholesterol



Diet Barbecue Sauce

Makes 1 cup

Ingredients
1 can (8 ounces) tomato sauce
2 tablespoons white vinegar
1 teaspoon Worcestershire sauce
1 teaspoon mustard powder
2 teaspoons chopped parsley
1/4 teaspoon salt
1/8 teaspoon ground black pepper
1/8 teaspoon garlic powder


Instructions

In a resealable container, combine the tomato sauce, vinegar, Worcestershire sauce, mustard powder, parsley, salt, pepper, and garlic powder. (Keeps covered in the refrigerator for 1 week.)

Nutritional information
Per (2-tablespoon) serving:
21 calories
0 g fat (0 g sat)
6 g carbohydrate
1/2 g protein
1/2 g fiber
290 mg sodium
0 mg cholesterol