Moroccan BBQ Sauce & Moroccan Spice Mix with stevia

by Chef Rachel Albert
(Phoenix, AZ)

Moroccan Barbecue Sauce with stevia

Prep: 15 minutes/Cooking: 20 to 30 minutes/Yield: 2 1/3 cups; 9 servings

This jazzed up ketchup alternative requires very little hands-on prep. Consider making a double batch; it freezes well and tastes delicious with so manay things: salmon, halibut, poultry, beef burgers, pork, lamb, meatballs, meatloaf, or steamed broccoli. Homemade Bone-building Broth or chicken or vegetable stock produce the best flavor, but you can substitute packaged broth from a natural foods store. Note: This recipe freezes well.

Holiday tip: Assemble multiple batches up to 2 months ahead, then cool, cover (vacuum seal if possible) and freeze. Ship with dry ice. For local gifts, deliver in a cooler with ice packs.

Ingredients:
1 tablespoon extra-virgin olive oil or unrefined coconut oil
1 cup minced fresh onion
1 teaspoon unrefined sea salt or 2 tablespoons tamari soy sauce (reduce by one-half or more if using salted broth below)
4 cloves of minced garlic (about 1 to 1 1/3 teaspoons)
1 large or 2 small shallots, minced (about 1/4 cup)
1 1/2 to 2 tablespoons Moroccan Barbecue Spice Mix (from The Garden of Eating)
1 tablespoon Harissa (available at Indian groceries) or low-sodium hot sauce, or ¼ teaspoon ground red pepper (such as ground chipotlé), or to taste
6-ounce can salt-free, sugar-free tomato paste
1 1/4 cups water or homemade chicken or vegetable broth or stock (from The Garden of Eating) or preservative-free chicken or vegetable broth, such as Imagine Foods or Pacific Brand
2 tablespoons raw apple cider vinegar, balsamic vinegar or 3 tablespoons lime juice
1/4 teaspoon stevia extract powder (a non-caloric herbal sweetener)
1 to 3 tablespoons honey or light sorghum syrup

1. Heat oil and onions in a 1-quart saucepan over medium heat. Cook until translucent, 5 to 8 minutes, stirring periodically. Reduce heat as needed to prevent burning. Add sea salt or tamari, garlic and shallots. Stir for 2 minutes, add remaining ingredients; whisk until smooth.
2. Bring mixture to a low boil, cover, reduce heat to low and simmer with the lid ajar or cover with a spatter screen. Cook until thick, 20 to 30 minutes, stirring periodically.
3. Pour sauce into one or more wide-mouth glass jars. Cool, cover and refrigerate. Once cool, freeze what you don’t plan to use within 2 weeks.

1/4 cup: 51 calories, 2 g protein, 7 g carbohydrate (1 g fiber), 2 g fat, 13 mg calcium, 116 mg sodium

Source: © Copyright 2009 Rachel Albert, The Healthy Cooking Coach
www.TheHealthyCookingCoach.com


Moroccan Barbecue Spice Mix
Prep: 15 minutes/ Cooking: 3 to 4 minutes /Yield: about 2/3 cup

Dry toasting whole spice seeds intensifies their flavor and fragrance. You can liberally rub this enticing spice mix over salmon, halibut, pork, chicken or beef before cooking, or add it to sautéed onions with chopped kale, collard greens, or cabbage, sea salt, and black pepper with a little bit of broth, then cover and simmer for a delicious side dish. Thanks go to Chef Bruce Sherrod of Berkeley, CA, for sharing this recipe.

Note: To shell whole cardamom seeds, place 1 tablespoon of whole cardamom pods (they have a beige color) on a cutting board. Rock over them with a heavy-bottomed skillet or chef knife. Pull away and discard the shell fragments, then measure the black seeds. Repeat as needed. To skip this step, buy shelled cardamom seeds in the bulk spice section of natural foods stores.

Ingredients:
1/4 cup whole coriander seeds
1/4 cup whole fennel seeds
2 tablespoons whole cumin seeds
1 teaspoon whole shelled cardamom seeds
2 teaspoons whole cloves

1. To toast seeds: Combine spice seeds in a dry, medium-size skillet over moderate heat. Stir until fragrant, about 3 minutes. Pour seeds into a shallow bowl to cool.
2. To grind: Finely powder the toasted spices in a spice-dedicated coffee grinder (not the same one you use for coffee) or mortar and pestle. Store in an airtight jar at room temperature for up to 6 months (use sooner if possible).
3. To use with fish or meat: Season steaks, chops, fish, beef or pork roast with coarsely ground black pepper and finely ground sea salt; roll the meat in a portionof spice mix and press firmly to coat all over. Sear seasoned fish or meat in a heavy, oven-proof skillet with coconut oil, clarified butter or ghee (2 tablespoons per 11⁄2 to 2 pounds fish or meat) until hot but not smoking. Sear 1 to 2 minutes per side, then finish in a preheated 400 ̊ F oven.
4. Allow the seasoned meat to rest at room temperature for 15 minutes, or cover loosely with unbleached parchment paper and refrigerate for up to 4 hours before cooking. (See Index for Moroccan-Spiced Salmon, Moroccan-Spiced Pork Chops, or Moroccan-Spiced Pork Loin.)

Entire recipe (spices): 186 calories, 33 g carbohydrate, 6 g fat, 600 mg calcium, 70 mg sodium
1 tablespoon: 19 calories, 3 g carbohydrate, 1/2 g fat, 60 mg calcium, 7 mg sodium

Recipe used with permission from Rachel at The Healthy Cooking Coach.