I’ve confessed my BBQ addition before. I used to be crazy-like. BBQ sauce on everything! Fast food was my favorite–and I usually needed 4-5 sauces to wash down my 20 piece chicken nuggets and biggie fry.
But like many other foods, BBQ sauce does have some bad stuff in it. I bet I added on almost 500 calories to my meals JUST on BBQ sauce. You can read my post here about High Fructose Corn Syrup–and also see a recipe for a mustard-based BBQ sauce.
It never occurred to me that BBQ sauce could go on veggies until I read it as a suggestion in one of my favorite cookbooks.
So, I took that concept, and made a very filling meal with a unique flavor…and those caramelized onions….oh my!!!
Here’s this recipe…I hope you enjoy 🙂
- 1.5 cups brown rice, uncooked
- 2 large onions, sliced
- 2 T coconut oil
- pinch of salt
- 2 10 oz packages frozen broccoli (or you could roast fresh broccoli)
- 1 t sesame seeds
- 1 6 ounce can tomato paste
- ¼ cup plus 1 T water
- ¼ cup maple syrup
- 2 T blackstrap molasses
- 2 T Apple cider vinegar
- 2 T stone ground mustard
- 2 garlic cloves
- ½ t chili powder
- ½ t ground ginger
- ½ t smoked paprika
- ½ t liquid smoke
- ¾ t sea salt
- ¼ t black pepper
- ⅛ t cayenne pepper
- Put rice and 3 cups of water in a medium pan over high heat.
- Bring to a boil, reduce heat to low, and cover. Set timer for 40 minutes.
- Meanwhile, make the caramelized onions.
- Heat the coconut oil in a large skillet over medium heat.
- Add the onions and stir frequently so the onions don't burn. Make sure the onions are very spread out so they cook evenly.
- Let the onions cook over medium heat for 15-20 minutes. You do not want the onions to burn so stir frequently, and reduce heat if necessary.
- After 15-20 minutes, sprinkle generously with sea salt, reduce heat to low, and cook for about 15-20 minutes more. (This is a process, but well worth it in the end).
- Meanwhile, steam broccoli according to package directions, and set aside.
- Put all BBQ sauce ingredients in a blender and blend until smooth.
- Heat in a small pan until heated through.
- To make the plate, put rice, then broccoli, then caramelized onions, then BBQ sauce, then top with sesame seeds.