Cornbread and Homemade BBQ Sauce (served with grilled chicken thighs and grilled carrots)
Make sure you read to the bottom and answer the simple question.
1 cup whole kernel corn (either canned, frozen–but thawed before using–or fresh cooked on the cob)
3/4 cup skim milk
3 tablespoons oil (I used olive)
1 1/4 cup cornmeal
3/4 cup whole wheat flour
3 tablespoons Splenda (or you can use sugar or another low-cal sweetener)
1/2 teaspoon baking power
1/4 teaspoon salt
- Preheat oven to 350F.
- Prepare a 9″ square baking pan with cooking spray.
- Add corn, egg, milk and olive oil to a food processor (or blender). Process until smooth.
- In a large bowl, whisk together all remaining dry ingredients. (Using a wire whisk works best because as it blends the ingredients evenly it also incorporates air into the mix, which will lighten the batter a bit.
- Add wet ingredients to dry. Stir just until evenly mixed. Do not over mix.
- Pour batter into prepared pan. The batter will be stiff. With your pixing spoon, spread it into an even layer.
- Bake for 20-30 minutes (depending on your oven). Test with a toothpick in several different spots. When it comes out clean, it is done.
- Cut into 9 even pieces. Serve warn or chilled.
Sat fat: 4.3g
By replacing a large amount of the oil normally used in cornbread with actual corn, it increases the fiber content and drastically drops the fat levels (and therefore the calorie count.) The end result is even more flavorful than usual, as well as very moist with a good crust.
You can serve it with butter. If you want this for breakfast, top it with warm apple sauce, maple syrup or any nice fruit compote.
Serve 4 (2 tablespoons per serving)
This is a sweet and tart BBQ sauce, similar to something like KC Masterpiece or Sweet Baby Ray’s, but don’t expect it to taste the same. It won’t. But I think this is the best recipe I have ever come up with.
Using the apple jelly helps it get thick faster.
3 ounces (6 tablespoons) beer (avoid a very hoppy beer for this.)
2 tablespoon cider vinegar
1 tablespoon brown sugar
1 tablespoon tomato paste
1/2 teaspoon onion powder
1/4 teaspoon garlic powder
1 tablespoon apple jelly (optional, but I used it)
- In a non-stick skillet, add all ingredients over med-high heat. Bring to a boil.
- Stay with this. You want it to boil off liquid but not burn. You will need to stir continuously.
- Boil off about 1/4 of the volume. It will get thick, but pourable (when warm.) This will take about 5 minutes.
- The larger the skillet the faster this will happen (more surface area to boil off the water.)
Sat fat: 0g
Question for today:
What is your preferred non-internet based source of recipes (magazine, specific cookbook or specific TV show.)