It’s not easy for people on a SIBO diet to replicate a true “barbecue” sauce, especially if you’re sticking to the safe / green column of Dr. Siebecker’s SIBO-Specific Diet Food Guide.
I’m happy to say this marinade makes a pretty darn tasty alternative, and is particularly handy for anyone trying to avoid sugars. To convert this recipe to a vegetarian / vegan diet, simply replace the chicken breasts with 1 package of firm tofu or seitan.
Shish Kebab Ingredients:
2 chicken breasts – or – 1 package of firm tofu or seitan
1 small eggplant
1 medium zucchini
1 red pepper
Optional: 1 small fennel bulb (if you like this flavor)
10-12 cherry tomatoes
Low Sugar Barbecue Marinade:
3 TBL Tomato paste
1/2 tsp ground cumin
1/2 tsp ground coriander
1/2 tsp dried oregano (and a sprig of fresh oregano if you like)
1/4 tsp cinnamon
2 tsp cider vinegar
1 tsp. Coconut Aminos
1/2 tsp prepared Dijon mustard
Optional: 1 tsp. honey (taste and decide)
Combine the marinade ingredients in a glass bowl or pyrex large enough to accommodate the chicken.
Cut the chicken breasts, or tofu, or seitan into 1-1/2″ chunks, add to the marinade, and stir well to coat all the pieces consistently. Allow to marinate for 10 to 30 minutes.
Prepare your vegetables (I prefer to leave the skin on for flavor and to help the vegetables hold together during grilling; you are welcome to peel the eggplant and zucchini if desired): cut the eggplant, zucchini, and red pepper into 1″ chunks.
Using long metal skewers, thread the (whole) cherry tomatoes onto a skewer. I prefer to grill these separately because they get done much faster than the other ingredients; this way I can remove them from the heat as soon as they’re ready.
Preheat your grill to a medium temperature; brush the grate with a bit of oil before it gets too hot.
Skewer the chicken (or tofu) and vegetables: start with a piece of zucchini, then chicken, then eggplant, then chicken, then red pepper, then chicken, etc. The marinade on your hands from handling the chicken will help coat the vegetables.
Feel free to brush any remaining marinade over the entire length of skewered items, once finished (as shown in the pre-grilled photo at right).
Place the shish kebabs onto the grill and cook, turning every 3-4 minutes, until all sides are equally grilled and the chicken is cooked through: total cooking time, depending on your grill, will be approximately 15 minutes.
Remove from the grill and serve! (Don’t forget those cherry tomatoes.) 🙂