Think fast: What is your favorite condiment? If it’s ketchup or barbecue sauce, you’re in luck, since you can easily create your own South Beach Diet–friendly versions of these often sugary add-ons. Here’s how:
South Beach Diet Ketchup (Phase 1)
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 ready to serve. (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 fiber
390 mg sodium
0 mg cholesterol
South Beach Diet Barbecue Sauce (Phase 1)
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. Regrigerate
until ready to serve. (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
