cup (40 g) minced onion 1 tablespoon (15 ml) oil cup (120 ml) red wine vinegar 1 teaspoon blackstrap mola.s.ses 1 cup (240 ml) Dana's No-Sugar Ketchup (page 263) cup (6 g) plus 1 tablespoon (1.5 g) Splenda 2 tablespoons (30 ml) water cup (60 ml) bourbon In a nonreactive saucepan, saute the onion in the oil for 4 or 5 minutes. Stir in everything else and let it all simmer for 5 minutes or so.

Yield: Makes about 2 cups (480 ml), or 16 servings of 2 tablespoons (30 ml) each Makes about 2 cups (480 ml), or 16 servings of 2 tablespoons (30 ml) each 5 grams carbohydrate, 1 gram fiber, for a usable carb count of 4 grams; a trace of protein.

Alabama White Sauce This is unlike any other kind of barbecue sauce- it's mayonnaise-based, and when you baste chicken with it during smoking, it creates an amber color and a mellow flavor.

cup (120 g) mayonnaise 3 tablespoons (45 ml) white wine vinegar 1 teaspoon spicy brown mustard teaspoon Creole Seasoning (page 485 or purchased) 1 clove garlic, crushed 1 teaspoon prepared horseradish Just whisk everything together and use to baste chicken or as a finishing sauce. However, unlike with many other sauces, this sauce cannot be boiled. Make sure you set part of the sauce aside to use as a finishing sauce before you use the rest for basting.

Yield: Makes about Makes about[image] cup (160 ml), or 6 servings of 2 tablespoons (30 ml) each cup (160 ml), or 6 servings of 2 tablespoons (30 ml) each 1 gram of carbohydrate, a trace of fiber, and a trace of protein.

Lone Star Beef Sauce Forget pork! In Texas, barbecue means beef, and lots of it. The typical barbecue cut for Texans is brisket, but I like this sauce on beef ribs. Especially if they've been rubbed with the Big Bad Beef Rib Rub (page 488)!

1 cup (240 ml) Dana's No-Sugar Ketchup (page 463) 2 tablespoons (30 ml) white vinegar 2 tablespoons (30 ml) oil 1 teaspoons blackstrap mola.s.ses 1 tablespoon (15 ml) sugar-free imitation honey 2 tablespoons (3 g) Splenda 1 teaspoons Worcestershire sauce 1 teaspoons lemon juice 1 teaspoon pepper 1 clove garlic teaspoon cayenne Stir everything together in a saucepan and let it simmer over low heat for five minutes or so.

Yield: Makes roughly 1 cups (360 ml), or 12 servings of 2 tablespoons (30 ml) each Makes roughly 1 cups (360 ml), or 12 servings of 2 tablespoons (30 ml) each 6 grams of carbohydrate per serving, with 1 gram of fiber, for a usable carb count of 5 grams; 1 gram of protein. Carb count does not include polyol in sugar-free honey.

Five-Spice Barbecue Sauce This is the obvious choice if you want a finishing sauce to go with something you've seasoned with the Five-Spice Rub and Mop (pages 489490). It's good on anything, though!

cup (180 ml) Dana's No-Sugar Ketchup (page 463) cup (120 ml) light beer [image]cup (80 ml) cider vinegar 1 tablespoons (2 g) Splenda teaspoon mola.s.ses 1 tablespoon (15 ml) Worcestershire sauce 1 clove garlic 1 teaspoon c.u.min teaspoon five-spice powder Combine everything in a nonreactive saucepan and let it simmer for 5 minutes or so.

Yield: Makes roughly 1 cup (420 g), or 14 servings of 2 tablespoons (30 ml) each. Makes roughly 1 cup (420 g), or 14 servings of 2 tablespoons (30 ml) each.

3 grams of carbohydrate, with a trace of fiber, and a trace of protein.

Texas BBQ Brisket Sauce This is a cla.s.sic Texas-style barbecue sauce, and it's killer on a slow-smoked hunk of brisket.

2 tablespoons (28 g) b.u.t.ter cup (80 g) minced onion 1 clove garlic, crushed 1 cup (240 ml) Dana's No-Sugar Ketchup (page 263) 1 tablespoon (7.8 g) chili powder cup (6 g) Splenda teaspoon mola.s.ses 2 tablespoons (30 ml) lemon juice 1 tablespoon (15 ml) wine vinegar 2 teaspoons Worcestershire sauce 1 teaspoon liquid smoke flavoring (such as the one made by Colgin) 1 teaspoon yellow mustard teaspoon salt teaspoon pepper teaspoon cayenne Melt the b.u.t.ter in a nonreactive saucepan and saute the onion and garlic for 4 or 5 minutes. Add everything else, whisk it smooth, and bring to a simmer over low heat. Let the whole thing simmer for 5 minutes or so. It's hot! It's wonderful, too, especially on beef.

Yield: Makes about 2 cups (480 ml), or 16 servings of 2 tablespoons (30 ml) each Makes about 2 cups (480 ml), or 16 servings of 2 tablespoons (30 ml) each 4 grams of carbohydrate per serving, with 1 gram of fiber, for a usable carb count of 3 grams.

North-South-East-West Barbecue Sauce This is perhaps the most unusual barbecue sauce in this book-and one of the best. The flavor is evenly balanced between maple, orange, bourbon, and cayenne, giving it flavors from virtually every region of the country. It's wonderful on pork or chicken.

2 tablespoons (28 g) b.u.t.ter 2 tablespoons (20 g) minced onion cup (120 ml) bourbon cup (120 ml) Dana's No-Sugar Ketchup (page 463) cup (60 ml) cider vinegar teaspoon orange extract cup (60 ml) sugar-free pancake syrup 1 tablespoon (15 ml) blackstrap mola.s.ses 2 tablespoons (3 g) Splenda 1 tablespoon (15 ml) Worcestershire sauce green pepper, minced teaspoon cayenne In a nonreactive saucepan over low heat, melt the b.u.t.ter and saute the onion for 5 minutes or so. Add everything else, stir it up, and bring it to a simmer. Let it cook for 7 to 10 minutes.

Yield: Makes roughly 1 cup (240 ml), or 8 servings of 2 tablespoons (30 ml) each Makes roughly 1 cup (240 ml), or 8 servings of 2 tablespoons (30 ml) each 8 grams of carb, with 1 gram of fiber, for a usable carb count of 7 grams. This count does not include the polyols in the sugar-free pancake syrup.

Apricosen und Horseradish BBQ Sauce My German-descended husband named this one. It's very fruity! It's especially good on poultry, but try it on pork as well.

jalapeno [image]cup (110 grams) low-sugar apricot preserves 2 tablespoons (30 ml) bourbon 2 tablespoons (30 ml) lime juice 1 tablespoon (15 ml) cider vinegar 2 tablespoons (30 ml) Dana's No-Sugar Ketchup (page 463) 1 teaspoons soy sauce 2 teaspoons Splenda teaspoon blackstrap mola.s.ses 1 teaspoon Worcestershire sauce 1 tablespoon (10 g) minced onion 2 cloves garlic teaspoon ginger 1 dash salt 1 dash pepper 2 teaspoons prepared horseradish Mince the jalapeno (don't forget to wash your hands afterward!). Measure everything into a nonreactive saucepan and whisk together well. Turn heat to low and bring to a simmer. Let simmer for 5 to 10 minutes.

Yield: 8 servings of 2 tablespoons (30 ml) each 8 servings of 2 tablespoons (30 ml) each 6 grams carbohydrate, with a trace of fiber, and a trace of protein.

Florida Sunshine Tangerine Barbecue Sauce The name of this sauce is partly from the tangerine note, which is unusual and delicious, but it's also from the fact that this sauce is at least as hot as the Florida sun! It is especially good on poultry.

1 12-ounce (360-ml) can Diet-Rite tangerine soda cup (6 g) Splenda 1 tablespoon (7.8 g) chili powder 2 teaspoons black pepper 1 teaspoon ginger 1 teaspoon dry mustard 1 teaspoon onion salt 4 cloves garlic, crushed teaspoon cayenne teaspoon coriander teaspoon red pepper flakes 1 whole bay leaf cup (120 ml) cider vinegar 1 tablespoon (15 ml) sugar-free imitation honey 1 tablespoon (15 ml) Worcestershire sauce cup (180 ml) Dana's No-Sugar Ketchup (page 463) Pour the soda into a nonreactive saucepan and turn the heat under it to medium-low. While that's heating, measure the other ingredients into the sauce. By the time you get to the ketchup, it should be simmering. Whisk everything together until smooth and let it simmer over lowest heat for 10 to 15 minutes.

Yield: Makes about 3 cups (710 ml), or 24 servings of 2 tablespoons (30 ml) each Makes about 3 cups (710 ml), or 24 servings of 2 tablespoons (30 ml) each Only 3 grams of carb per serving, with a trace of fiber, a trace of polyols, a trace of protein.

Sweet Spice Islands Sauce This is for use with the Sweet Spice Islands Rub (page 493), of course!

2 tablespoons (28 g) b.u.t.ter cup (40 g) minced onion 1 clove garlic, crushed [image]cup (80 ml) Dana's No-Sugar Ketchup (page 463) 1 tablespoon (15 ml) cider vinegar 1 tablespoon (15 ml) lemon juice 1 tablespoon (15 ml) Worcestershire sauce 1 tablespoon (15 ml) sugar-free imitation honey 1 tablespoon (1.5 g) Splenda 1 tablespoon (7 g) Sweet Spice Islands Rub (page 493) Melt the b.u.t.ter over lowest heat in a nonreactive saucepan and saute the onion and garlic in it for 4 or 5 minutes. Whisk in everything else, bring to a simmer, and let it cook for 5 minutes or so.

Yield: Makes a little over 1 cup (240 ml), or about 9 servings of 2 tablespoons (30 ml) each Makes a little over 1 cup (240 ml), or about 9 servings of 2 tablespoons (30 ml) each 9 grams of carbohydrate per serving, but 2 grams of that are the polyols in the imitation honey, and 1 gram is fiber, so count 6 grams of usable carb; 1 gram protein.

Cajun Sauce This is the most complicated sauce in this book to make, but it's marvelous and makes quite a lot. It's also quite hot-you could mellow it a bit by leaving out the cayenne, I suppose, but then it wouldn't really be Cajun would it?

1 small onion small green bell pepper 2 celery ribs 3 cloves garlic 2 tablespoons (30 ml) olive oil 1 can (14 ounces, or 420 ml) chicken broth [image]cup (160 ml) cider vinegar 3 tablespoons (49.5 g) tomato paste 5 tablespoons (75 ml) spicy mustard 3 tablespoons (4.5 g) Splenda teaspoon blackstrap mola.s.ses 2 tablespoons (30 ml) Dana's No-Sugar Ketchup (page 463) teaspoon chili powder teaspoon cayenne Chop the onion, pepper, and celery fairly fine-feel free to use a food processor for this; I did! Crush the garlic, too.

In a big saucepan with a heavy bottom over medium heat, heat the olive oil and add the chopped vegetables. Saute them until everything is soft. Now stir in everything else, turn the heat down, and let the whole thing simmer for 15 to 20 minutes. Spoon over pork-preferably pork you've rubbed with Cajun Seasoning (page 484) and mopped with Cajun Rib Mop (page 490)!

Yield: Makes about 1 quart (960 ml), or about 16 servings of cup (60 ml) each, though you may eat more! Makes about 1 quart (960 ml), or about 16 servings of cup (60 ml) each, though you may eat more!

Each serving will have 4 grams of carbohydrate and 1 gram of fiber, for a usable carb count of 3 grams; 1 gram protein.

Polynesian Sauce If a luau is what you're dreaming of, try this sauce! It's great on pork of any kind.

cup (66 g) tomato paste cup (60 ml) canned crushed pineapple in juice cup (60 ml) white vinegar 1 tablespoon (15 ml) soy sauce 2 tablespoons (3 g) Splenda 5 tablespoons (75 ml) water teaspoon blackstrap mola.s.ses Combine everything in a saucepan and simmer over low heat for 5 minutes.

Yield: Makes a little over 1 cup (240 ml), or 8 servings of 2 slightly generous tablespoons (30 ml) each Makes a little over 1 cup (240 ml), or 8 servings of 2 slightly generous tablespoons (30 ml) each 5 grams of carbohydrate per serving, with 1 gram of fiber, for a usable carb count of 4 grams; 1 gram of protein.

Sweet and Spicy Mustard Sauce If you like honey-mustard dressing, give this barbecue sauce a try.

cup (120 ml) spicy brown mustard cup (6 g) Splenda teaspoon blackstrap mola.s.ses [image]teaspoon instant coffee crystals 1 teaspoon Worcestershire sauce 1 teaspoon hot sauce 2 tablespoons (30 ml) water Just whisk everything together in a nonreactive saucepan over low heat. Bring it to a simmer and let it cook just a few minutes to blend the flavors.

Yield: Makes just under 1 cup (240 ml), or about 7 servings of 2 tablespoons (30 ml) each Makes just under 1 cup (240 ml), or about 7 servings of 2 tablespoons (30 ml) each 3 grams of carb per serving, with a trace of fiber, and 1 gram of protein.

Apricot White Wine Sauce Unlike the Apricosen und Horseradish BBQ Sauce (page 473), this has no tomato note-just apricot, wine, and all those wonderful spices. Like the Apricosen sauce, this is especially good on poultry!

6 tablespoons (120 g) low-sugar apricot preserves [image]cup (80 ml) white wine medium onion teaspoon ginger teaspoon cayenne [image]teaspoon allspice cup (16 g) tarragon teaspoon turmeric [image]teaspoon cardamom 3 tablespoons (45 ml) Dijon or spicy brown mustard Measure everything into a nonreactive saucepan and whisk together well. Simmer on low for 5 to 10 minutes.

Yield: Roughly 1 cups (300 ml), or 10 servings of 2 tablespoons (30 ml) each Roughly 1 cups (300 ml), or 10 servings of 2 tablespoons (30 ml) each 5 grams carbohydrate, with a trace of fiber, and 1 gram of protein.

Easy Remoulade Sauce This is good on anything fishy or seafoodlike.

1 cup (230 g) mayonnaise 2 tablespoons (30 ml) spicy brown or Dijon mustard 2 tablespoons (30 ml) lemon juice 1 teaspoon dried tarragon, crumbled 2 tablespoons (17 g) capers, drained and chopped a bit Just stir everything up and you're good to go!

Yield: Makes about 1 Makes about 1[image] cups (320 ml), or 5 servings of just under cup (60 ml) each cups (320 ml), or 5 servings of just under cup (60 ml) each Each serving has 1 gram of carbohydrates, a trace of fiber, and 1 gram of protein.

Cilantro Chimichurri This amazingly flavorful herb sauce is wonderful over a grilled steak, especially one that you've seasoned with something a bit hot and spicy.

1 bunch cilantro 5 cloves garlic 2 tablespoons (30 ml) lime juice small red onion, cut in a few hunks teaspoon red pepper flakes [image]cup (160 ml) olive oil Chop up the cilantro enough to fit it in your food processor with the S-blade in place. Add everything else but the olive oil and pulse until everything's fairly finely minced. Sc.r.a.pe the resulting incredibly fragrant mixture into a bowl and whisk in the olive oil. Spoon over a grilled steak or anything else you can think of!

Yield: Makes 6 servings of roughly 2 tablespoons (30 ml) Makes 6 servings of roughly 2 tablespoons (30 ml) Each serving will have 3 grams of carbohydrate, with a trace of fiber, and a trace of protein.

Chipotle Sauce This is essential for Chipotle Cheeseburgers (page 363), but it's great on a grilled chicken breast, too as a dip for lightly cooked, chilled asparagus.

cup (180 g) mayonnaise 3 chipotle chiles canned in adobo 2 tablespoons (30 ml) Dana's No-Sugar Ketchup (page 463) Measure the mayonnaise into a bowl. Chop up the chipotles quite fine and stir into the mayonnaise along with the ketchup.

Yield: 6 servings of 1 generous tablespoon (15 ml) each 6 servings of 1 generous tablespoon (15 ml) each 1 gram of carbohydrate per serving, with a trace of fiber, 1 gram protein.

Mustard-Horseradish Dipping Sauce I came up with this to dip some stuffed mushrooms in, but it's very versatile.

cup (120 g) mayonnaise 2 teaspoons spicy brown mustard 1 teaspoon prepared horseradish teaspoon Splenda 1 teaspoon white vinegar Simply mix everything together. It's good for dipping most anything-chicken bites, vegetables, or whatever you've got.

Yield: About 6 servings About 6 servings Each with trace protein; trace carbohydrate; trace dietary fiber; no usable carb.

"Honey" Mustard Dipping Sauce This is great with the fried Chicken Tenders (page 309) or with a simple chicken breast or pork chop.

cup (60 ml) mayonnaise 2 tablespoons (30 ml) spicy mustard 1 teaspoon Splenda Simply combine everything and you're all set.

Yield: Makes a little more than Makes a little more than[image] cup (about 70 ml), or enough for about 4 people eating Chicken Tenders. cup (about 70 ml), or enough for about 4 people eating Chicken Tenders.

Each serving has 1 gram of carbohydrates, no fiber, and 1 gram of protein.

Apricot Ginger Dipping Sauce This is also great with Chicken Tenders (page 309)-or anything else you might use the "Honey" Mustard Dipping Sauce on. But it tastes a lot different.

cup (60 ml) mayonnaise 1 tablespoons (30 g) low-sugar apricot preserves 1 teaspoon grated ginger teaspoon minced ginger or clove garlic, crushed teaspoon Splenda teaspoon soy sauce Simply combine everything and you are dare.

Yield: Makes just under Makes just under[image] cup (about 70 ml), or enough for about 4 people eating Chicken Tenders cup (about 70 ml), or enough for about 4 people eating Chicken Tenders Each serving has 3 grams of carbohydrates, with a trace of fiber and protein.

Asian Dipping Sauce This is perfect with the Lettuce Wraps (page 348), but it's also good with Chicken Tenders (page 309), or whatever you have on hand.

cup (6 g) Splenda cup (60 ml) water 2 tablespoons (30 ml) soy sauce 2 tablespoons (30 ml) rice vinegar 2 tablespoons (30 ml) Dana's No-Sugar Ketchup (page 463) or commercial sugar-free ketchup 1 tablespoon (15 ml) lemon juice teaspoon toasted sesame oil 2 teaspoons dry mustard 2 teaspoons chili garlic paste Just a.s.semble everything in a blender and run it until everything's well combined. If you don't use it all up at once, keep in a tightly sealed container in the fridge and it will last a week, at least.

Yield: Makes roughly cup (180 ml), or 6 servings of 2 tablespoons (30 ml) each Makes roughly cup (180 ml), or 6 servings of 2 tablespoons (30 ml) each Each serving has 3 grams of carbohydrates, a trace of fiber, and 1 gram of protein.

Nuoc Cham This sweet-tart-spicy dipping sauce is purely Vietnamese, and it's absolutely wonderful! Once you try this, you'll think of all sorts of ways to use it.

2 tablespoons (30 ml) fish sauce 2 tablespoons (30 ml) lime juice 1 teaspoons rice vinegar 3 tablespoons (4.5 g) Splenda teaspoon minced garlic or 1 clove garlic, crushed 1 teaspoon chili garlic paste Simply combine everything in a small dish-that's it!

Yield: About About[image] cup (80 ml), or 4 or 5 servings cup (80 ml), or 4 or 5 servings a.s.suming 4 servings, each will have 4 grams of carbohydrates, a trace of fiber, and a trace of protein. (And approximately 15 metric boatloads of flavor!) Aioli This is basically just very garlicky mayonnaise. It's good on all kinds of vegetables and on fish, too.

4 cloves garlic, crushed very thoroughly 1 egg teaspoon salt 2 tablespoons (30 ml) lemon juice to[image] cup (120 to 160 ml) olive oil cup (120 to 160 ml) olive oil Put the garlic, egg, salt, and lemon juice in a blender. Run the blender for a second and then pour in the oil in a very thin stream, like you would when making mayonnaise. Turn off the blender when the sauce is thickened.

Yield: About 1 cup (240 ml), or 8 servings of 2 tablespoons (30 ml) About 1 cup (240 ml), or 8 servings of 2 tablespoons (30 ml) Each with 1 gram of carbohydrates, only a trace of fiber, and 1 gram of protein.

Chili Lime Mayo cup (60 ml) mayonnaise 2 teaspoons lime juice teaspoon chili paste 2 teaspoons minced cilantro Just stir everything together and serve over anything Asian or Mexican.

Yield: 4 servings of 1 tablespoon (15 ml) 4 servings of 1 tablespoon (15 ml) Each with trace protein; trace carbohydrate; trace dietary fiber; 0 g usable carb.

Hollandaise for Sissies This is an easy sauce for asparagus, artichokes, broccoli, or whatever you like.

4 egg yolks 1 cup (230 g) sour cream 1 tablespoon (15 ml) lemon juice teaspoon salt or Vege-Sal Dash hot pepper sauce or other hot sauce You'll need either a double boiler or a heat diffuser for this-it needs very gentle heat. If you're using a double boiler, you want the water in the bottom hot but not boiling. If you're using a heat diffuser, use the lowest possible heat under the diffuser.

Put all the ingredients in a heavy-bottomed saucepan or in the top of a double boiler. Whisk everything together well. Let it heat through and serve it over vegetables or whatever you like.

Yield: 6 to 8 servings 6 to 8 servings Each with 2 g carbohydrate, a trace fiber, and 3 g protein in each.

Curried Mock Hollandaise Oh man, this is the bomb with artichokes or asparagus! This is a variation of the Hollandaise for Sissies recipe (page 479).

4 egg yolks 1 cup (230 g) sour cream 1 tablespoon (15 ml) lemon juice teaspoon salt or Vege-Sal 1 teaspoon curry powder 2 cloves garlic, crushed You'll need either a double boiler or a heat diffuser for this-it needs very gentle heat. If you're using a double boiler, you want the water in the bottom hot but not boiling. If you're using a heat diffuser, use the lowest possible heat under the diffuser.

Put all the ingredients in a heavy-bottomed saucepan or the top of a double boiler. Whisk everything together well, let it heat through, and serve with vegetables.

Yield: 6 servings 6 servings Each with 3 g protein; 3 g carbohydrate; trace dietary fiber; 3 g usable carbs.

Adobo Sauce This traditional Mexican seasoning is great with chicken.

3 cloves garlic 1 teaspoon salt teaspoon c.u.min 1 teaspoon oregano teaspoon pepper cup (180 ml) lime juice teaspoon orange extract Just measure everything and whisk it together. Use it to marinate and baste chicken.

Yield: Makes just over cup (180 ml), or enough to marinate 1 good-sized cut-up chicken Makes just over cup (180 ml), or enough to marinate 1 good-sized cut-up chicken a.s.suming 5 servings, each will have 4 grams of carbohydrate, with a trace of fiber and protein-if you manage to consume all the marinade, which you won't.

Tequila Lime Marinade [image]cup (80 ml) lime juice (Bottled is fine.) [image]cup (80 ml) water 3 tablespoons (45 ml) tequila 1 tablespoon (1.5 g) Splenda 1 tablespoon (15 ml) soy sauce 2 cloves garlic, crushed.

Combine the ingredients and store in the refrigerator until ready to use.

Yield: Roughly cup (180 ml)-enough for a dozen boneless, skinless chicken b.r.e.a.s.t.s or a couple of pounds of shrimp Roughly cup (180 ml)-enough for a dozen boneless, skinless chicken b.r.e.a.s.t.s or a couple of pounds of shrimp In the whole batch there are 13 grams of carbohydrates and 1 gram of fiber, for a total of 12 grams of usable carbs and no protein, but since you drain most of the marinade off, you won't get more than a gram or two of carbs total.

Marco Polo Marinade This marinade is named after its combined Italian and Chinese influences. It's wonderful for steak, but try it on chicken, too! It's also good on vegetables.

1 cup (240 ml) bottled Italian salad dressing cup (60 ml) soy sauce 2 teaspoons grated ginger 2 tablespoons (3 g) Splenda 4 drops blackstrap mola.s.ses Just measure everything and stir it together. Use it to marinate or season whatever you like!

Yield: 1 cups (300 ml), or 5 servings of cup (60 ml) 1 cups (300 ml), or 5 servings of cup (60 ml) 1 g protein; 6 g carbohydrate; trace dietary fiber; 6 g usable carbs. However, you can drop this lower by using a seriously low-carb Italian dressing-and anyway, since you use this as a marinade, you're unlikely to consume anything like cup (60 ml) of this at a time.

Beer-Mola.s.ses Marinade It's great for ribs or kind of any pork!

1 (360 ml) cups water 12-ounce (360-ml) can light beer 1 teaspoon blackstrap mola.s.ses cup (6 g) Splenda 1 tablespoon (4.2 g) dried thyme 1 tablespoon (18 g) salt 1 whole bay leaf teaspoon pepper Combine everything in a nonreactive bowl or pan. Marinate the meat in a big resealable plastic bag or shallow pan large enough to hold the meat. Either way, let it marinate for several hours before cooking. Don't forget to discard the bay leaf.

Yield: Makes about 3 cups (710 ml)-double it if you need to Makes about 3 cups (710 ml)-double it if you need to 18 grams of carbohydrate in the whole batch, with 2 grams of fiber, for a usable carb count of 16 grams; 1 gram protein. But remember, this is a marinade, so you won't consume anything like the whole batch. I'd count only 1 or 2 grams of carb per serving.

Jerk Marinade Jerk is a Jamaican way of life. Make it with one pepper if you want it just nicely hot or with two peppers if you want it traditional-also known as take-the-top-of-your-head-off hot.

1 or 2 Scotch Bonnet or habanero peppers, with or without seeds and ribs (the hottest parts) small onion 3 tablespoons (45 ml) oil 1 tablespoon ground (5.7 g) allspice 2 tablespoons (12 g) grated fresh ginger 1 tablespoon (15 ml) soy sauce 1 teaspoon dried thyme 1 bay leaf, crumbled teaspoon cinnamon 1 tablespoon (1.5 g) Splenda 2 cloves garlic, crushed Put all the ingredients in a food processor with the S-blade in place and process until the mixture is fairly smooth. (You'll get a soft paste that looks like mud but smells like heaven!) Smear this over the meat of your choice and let it sit for a day before cooking. Remember to always wash your hands after handling hot peppers!

Yield: Enough for about 4 servings of meat Enough for about 4 servings of meat Each serving serving of Jerk Marinade adds 4 grams of carbohydrates and 1 gram of fiber, for a total of 3 grams of usable carbs and no protein.

If you just can't take the heat, you can chicken out and use a jalapeno or two instead of the habaneros or Scotch Bonnets, and your jerk marinade will be quite mild, as these things go. But remember: There is no such thing as a truly mild jerk sauce.

Apricot-Chipotle Glaze I invented this for my Easter leg of lamb, but there's no reason you can't use it on pork and chicken, too-anywhere you want a hit of sweet-and-hot flavor.

cup (80 g) minced red onion cup (60 ml) canola oil 4 cloves garlic, crushed cup (120 ml) red wine vinegar cup (160 g) low-sugar apricot preserves 2 chipotle chiles canned in adobo 5 tablespoons (7.5 g) Splenda 2 tablespoons (30 ml) lemon juice In a saucepan, saute the onion in the oil until it's soft. Add the garlic and vinegar and whisk in the preserves. Bring to a simmer and let cook for 5 minutes or so.

Let it cool for a few minutes and then pour the glaze into a blender and add the chipotles, Splenda, and lemon juice. Whirl until the chipotles are ground up. Use to baste meat or poultry that's roasting or grilling.

Yield: 12 to 14 servings 12 to 14 servings a.s.suming 14, each will have trace protein; 4 g carbohydrate; trace dietary fiber; 4 g usable carbs.

Maple-Orange Ham Glaze It's common to glaze a roasting ham with brown sugar, honey, or the like-but we all know what that does to the carb count! Here's a glaze that'll impress your family and friends, while leaving your diet intact.

cup (120 ml) sugar-free pancake syrup cup (60 ml) lemon juice 1 teaspoon Splenda teaspoon orange extract 1 tablespoon (15 ml) brown mustard 1 tablespoon (14 g) b.u.t.ter Simply combine everything in a small saucepan over low heat and simmer for five minutes. Use to baste a ham during the last hour of roasting time. You can also use this to glaze a ham steak for a much quicker supper!