This Rudy’s Copycat BBQ Sauce is thanks to my friend Katie at Chaos in the Kitchen – so good!

When Hannah was little I remember one of her favorite things was Market Day French Toast sticks.


Did you guys have Market Day?  It was a school fund raiser, and normally back then as a single parent, the prices were just too much for me.  I’d look at a box of individually wrapped 4 oz. portions of chicken breasts and I remember thinking for the price of that box, I could buy 10 pounds of bone in chicken breasts!

But Hannah loved the French Toast Sticks so it was a splurge I would make every other week for her.  So when I saw that the Beach Body menu had French toast sticks it brought back so many memories!

Beach Body French Toast Sticks

  • serves one – 213 calories, 3.5 fat, 27.4 carbs, 4.1 fiber and 17.4 protein


  • 3 slices low calorie multi-grain bread
  • 2 large eggs
  • 1/4 cup egg whites
  • 1/8 cup unsweetened almond milk
  • 1/4 teaspoon cinnamon
  • 1 teaspoon butter (I left this out)

Heat a skillet over medium low heat.  I used Pam instead of butter.  Cut the bread into “sticks.”  Mix the eggs, egg whites, almond milk and cinnamon.  Soak the sticks well, then cook until crisp or desired doneness.  I prefer a crunchy French toast stick.  There was a lot of “batter” so these took a bit – maybe 7 minutes a side – you want the batter to absorb and the outside to cook before they burn, so low and slow is your friend here.

Of course, I was multi-tasking.  As soon as I put them in the pan I jumped in the shower.  Came out, flipped them, got dressed and by the time I got back, they were done. Open-mouthed smile

I had leftover plain Greek yogurt from my turkey apple salad the other day, so I mixed 3 oz. of the yogurt with 2 tablespoons of sugar free syrup and used that as a dipping sauce for my French toast and fruit.  Yum and Yum!

Here is the bread I used:

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I didn’t read all the words on the menu and realized I was supposed to have turkey sausage links on the side – so I ended up eating 2 ounces of the steak I brought for lunch so that I’d have the right nutrition balance. Open-mouthed smile

It was a pool day!  Cloudy at first but then the sun came out.  30 minute swim – 10 minute laying out #perfect!

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I kind of modified the beach body lunch, simply because I was using leftover chuck roast for my wrap.  It’s funny, Karli, the woman who’s invited me to the Beef Event in October – never knew you could quick grill a chuck roast!   Chuck roast isn’t just for slow roasted beef. Open-mouthed smile

My wrap: 1 ounce of brie, baby spinach, 5 oz. of leftover chuck roast, lots of mustard!  On the side 1/2 a cup of brown rice tossed in 1/2 teaspoon sesame oil and a splash of soy sauce and a cup of cantaloupe.

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And Rachel, this picture is for you – I had the last of my pickled jalapenos on the side!  She wrote on Facebook that she went out for a burger and tried ONE pickled jalapeno and it almost burned her face off.  She was like “how do you do it?!”  Well, let’s just say that eating spicy shit is my gift. Open-mouthed smile

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One of the recipes called for a baked Basil Chicken recipe using bone in chicken breasts.  While I am all about the basil, a little goes a LONG way for Tony – as does cilantro.  So I remembered that my friend and blog reader Laura (hi Laura!) sent me a link to a copycat Rudy’s BBQ sauce recipe and while Tony finished mowing the lawn I got the bbq sauce going – this is so easy!!

this is a photo of Rudy's Copycat BBQ Sauce

Rudy's Copycat BBQ Sauce

Yield: Lots!
Prep Time: 5 minutes
Cook Time: 30 minutes
Total Time: 35 minutes

My husband and I could never agree on a BBQ sauce we both liked, until this one. Thanks to my friend Katie to creating this recipe - I just reduced the lemon juice by a touch.


  • 1 (8 oz) can tomato sauce
  • 1 cup ketchup
  • 1/2 cup brown sugar
  • 2 1/2 tbsp white vinegar
  • 2 tbsp Worcestershire sauce
  • 1/4 cup lemon juice (2 lemons) – (I reduced to two tablespoons)
  • 1 tsp garlic powder
  • 1 tsp coarse black pepper
  • 1/4 tsp cumin
  • 1/8 tsp cayenne pepper 1 (8 oz) can tomato sauce


    Combine all ingredients in a large pot. Simmer until slightly reduced.  I let it simmer for about 30 minutes while the chicken cooked.  I brought some out to Tony and I was so happy that he liked it!  And as it cooled, he put his finger in it again and said – “this is really good!” 

Did you make this recipe?

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Grill the chicken until almost done, then finish off with the BBQ sauce.  We used the indirect grilling method again – grill the chicken on a rack over a cast iron skillet – the drippings won’t put out your coals.

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These were huge chicken boobs, so we split one.  I am using some of the leftovers in a chicken wrap for lunch today.  I brought Tony’s plate to him with a small cup of the BBQ sauce and he said “I like this so much I am dipping each piece of chicken in it!”  #winning!  It’s tough for both of us to find the same bbq sauce that we each like!

Tony is getting sick of me taking pictures of him smoking a cigar.  That’s okay, I’ll keep doing it. Open-mouthed smile

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Last night was Pure Cardio of Insanity.  I forgot how this one doesn’t give you any breaks, and remembered as soon as Shaun T said in the stretching “are you as afraid as I am as what’s coming next?”  It’s literally 25 minutes of non-stop cardio.  My goal was to keep up with Tania, and I did until the very end – I am not as fast on the push up jacks – but I’ll get there.

I put this on Instagram – thought I’d give you guys a boob shot.  You’re welcome.

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So for nearly a week I’ve upped my calories and protein and kept the carbs lower than they have been in a while.  I am drinking water like it’s my second job too.  Last weeks WI wasn’t that great, but I had my TOM (I know, too much info!) so I decided to step on the scale this morning and see where I was at.  The Dietbet I am on ends on Sunday and I wanted to see how close I was to my goal of 161.5.

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Holy shit – I lost 2.6!  I have 1.7 pounds to go to reach my goal, and while its only a few days, if I keep up with my hydration, I think I can make it.  I have to think I wasn’t giving my body enough fuel to do what I was asking it to?  I’ve been between 1800-2200 calories all week.  It’s such an oxymoron (not sure if that’s the right word) that you have to eat more to lose weight.

Stats for the Day:

  • 1814 calories, 60 fat, 145 carbs, 27 fiber and 149 protein
  • (I had snacks of granola, Chobani and almonds not pictured)
  • 39% of calories from carbs, 30% from fat and 31% from protein
  • 30 minute swim at lunch
  • 38 minute Pure cardio

Alright, time to get this show on the road.  But I have to share a recipe that I HAVE TO MAKE THIS WEEKENDGrilled pickles!  Thanks Jacky for posting this recipe and suggesting that I sub in jalapenos for the icky onions.  Yum!


Make it a great day!  Let me know if you make Rudy’s Copycat BBQ Sauce! 

p.s.  If you love north carolina bbq sauce – check this recipe out!