i love chick-fil-a sauce i put it on
chicken beef fish omelets and even other
sauces however here’s a slight problem
it’s not exactly healthy
this little packet alone is 150 calories
and you can’t eat just one quite frankly
i don’t want to blow my caloric intake
on just the sauce
so let’s make chick-fil-a sauce
but health Recipe
this copycat version begins with two
tablespoons of rice sugar-free barbecue
sauce i’m going to talk about some
substitutions but i’ll get to it in a
second
then a single tablespoon of plain yellow
mustard
shine we use all of it
it’s like a hot dog next he adds 15
grams of vanilla sweetener and half a
teaspoon of lemon juice then using the
world’s tiniest whisk he mixes the
concoction into a homogenous amber
colored sauce however we are missing a
key ingredient
mayo
so what about the mayo we’re going to
use fat-free greek yogurt you could use
full factory yogurt but that’s going to
add more calories and we’re trying to
aim for low calorie sauce
now we could stop here but this
is a bit too watery
tastes great but it needs a little bit
of gum
xanthan gum
thank you
adding xanthan gum will provide the
familiar smoothness and texture that is
common to many condiments this ability
to make the sauce viscous is what
ensures your fried chicken remains
coated when doused with sauce he
sprinkles a little at a time and whisks
vigorously in order to prevent clumps in
many seconds the sauce has already begun
to thicken
that’s like it now the xanthan gum takes
a little bit to activate so let’s let it
sit for a couple minutes while we answer
some questions because it’s time for
questions from the future
Questions
let’s turn this light off
you have questions i have answers can i
use different barbecue sauce now i know
you can have a bunch of questions about
substitution so let’s go over real quick
now this recipes is rey’s original
sugar-free barbecue sauce this one works
really really well it’s just right
amount of smokiness and hickory and all
sorts of things you can try other ones
you can even make your own sauce
for example using raised hickory i found
this was too strong in the hickory
flavor too strong in the smoke flavor
and it overpowered everything else so if
you try different sauce you’re gonna
have to play with the ratios
as far as mustard this recipe calls for
straight basic yellow mustard i
personally don’t like yellow mustard i
find it
plain
but this is what it works best with you
can also use something like
honey mustard or deli dijon mustard but
it’s gonna change the sauce and the
yellow is the original it’s the best and
if you haven’t tried this publix deli
stuff if you have it near you i highly
recommend it especially if you like
spicy stuff
does it need to be ali lose
no aloe has just become my default
sweetener and it works really really
well it’s what’s used in rays and you
can use erythritol or anything else just
one to one it’s about the same sweetness
level can i use lemon concentrate yes if
you use lemon concentrate use about half
i actually find lemon concentrate to be
too acidic and too
bitter almost so that’s why i like using
real lemon juice but yeah start with
half and go from there can i use guar
gum or any other gum instead of xanthan
gum
you can xanthan gum just works really
well it’s the one that best applies to
this and is really good for sauces but
guar gum or fukuma and any others
work really well
can i use mayo instead of the greek
yogurt i don’t mind the extra fat you
can use mayo but it’s going to change
the recipe because now you can have that
additional fat which is going to
overpower some of the other flavors so
you’re going to have to play with the
ratios and
modify it from there
i don’t have a 130 seconds teaspoon so
how can i measure that out well you can
take 1 8 and divide it in two then take
that and divide it into two or you can
buy some teaspoon sets i’ll leave a link
down below which will work great for
when you’re making my low carb ice cream
recipe or you can just basically
multiply the recipe by four which i
guarantee you’re gonna eat the sauce
anyways so might as well go for it
how much healthier is your version than
the original so the original chick-fil-a
sauce this is 160 calories per serving
compared to 150 calories in the packets
that we’re just gonna use one for one
ten calories isn’t going to make much of
a difference for one serving it’s 160
calories 14 grams of fat seven grams of
carbs of which seven are sugar and zero
grams of protein when we talk about
numbers it’s hard to visualize so what
does this actually equate to two packets
of the chick-fil-a sauce equates to the
same number of calories as four ounces
of chicken breast and one cup of
broccoli and that’s gonna be much
healthier much more filling than
sauce
it’s also impossible to only eat one
packet so you’re gonna have at least two
now my version i’ve calculated out to be
32 calories per serving zero grams of
fat five grams of carbs and four grams
of protein so yeah it’s considerably
healthier
now you’re gonna ask is this even keto
of those five grams of carbs one comes
from the greek yogurt and the other four
come from the
raised sauce of this one one gram is
additional sugar so
less than one for fiber and the other
three i’m assuming are probably from the
allelos so
alarms
so yeah
quite a bit healthier
Mushroom Powder
this has been questions from the future
now one thing i also like to add to my
sauce is mushroom powder this is
shiitake mushroom powder you can do a
quarter to half a teaspoon and what this
is going to do is increase sort of that
umami flavor that we’re not going to get
from the missing fat you could also add
msg but it’s fine in salt so we’re doing
mushroom powder
again optional
the shrimp of the earth is mixed in
although vigor is not required
now we have this it’s time to make
dinner
and since we’re making chick-fil-a sauce
we might as well make fried chicken Or
not nothing like some beef to make some
good step
you know i’m glad we sell it on broccoli
because it’s pretty dang delicious with
this sauce
and if started by the whole cabbage make
sure to clean
because that’s