Name: Low Calorie Sweet Chilli Sauce
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 200 ml
Ingredients: 250 ml water; 250 ml rice wine vinegar; 2 tsp ginger, (minced); 1 tsp garlic, (minced); 1 red chilli pepper, (minced); 1 Tbsp reduced sugar & salt ketchup; 2 tsp cornflour, (mixed with 1 Tbsp water); 20 g granulated sweetener ((Splenda / Canderel))

I remember WAY back in the day (2012) when I was prepping for my first competition; Miami Pro – Male Fitness Model. I used smother everything in sweet chilli sauce.

I’d attended a Rob Riches seminar a few months before my prep and learned all about calories and macronutrients. So I set about creating my meal plan, of which one of the meals was a salmon fillet with quinoa and green beans. It started off relatively low in calories….

Until I drowned the poor bugger in sweet chilli sauce.

If I hadn’t killed it by outrageously overcooking it, I certainly would have done with the amount of sauce I put on it. The problem was, I NEVER tracked it. I have no idea why either. I knew sweet chilli sauce had calories but I never knew it had THAT many calories!

(I’m convinced to this day that I would have looked a WHOLE lot better had I tracked it)

So there’s me thinking I was eating a nice low calorie meal, with lots of nutrition and “healthy” fats when in fact half of the plate was sugar laden dressing.

I discovered a nice looking prawn recipe the other day (which I’ll post soon) that called for sweet chilli sauce and wondered whether I could bring down the calories in further by creating my own, so here it is 🙂

A lower calorie, that you should still track, Sweet Chilli Sauce.

Low Calorie Sweet Chilli Sauce

Prep Time 15 minutes

Cook Time 15 minutes

Total Time 30 minutes

Servings 200 ml

Calories 11 kcal

Author Harry Ranson

Ingredients

250 ml water
250 ml rice wine vinegar
2 tsp ginger, minced
1 tsp garlic, minced
1 red chilli pepper, minced
1 Tbsp reduced sugar & salt ketchup
2 tsp cornflour, mixed with 1 Tbsp water
20 g granulated sweetener (Splenda / Canderel)

Instructions

In a pan, over a medium heat, cook of the ginger, garlic and chilli pepper to release the flavours.
Add the water, vinegar, sweetener and ketchup and stir until combined.
Bring to the boil and simmer for 5 minutes.
Stir in the cornflour and reduce heat.
Simmer until thickened to the desired consistency.