Rudy’s Copycat BBQ Sauce and WI

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!!

Copycat Rudy’s BBQ Sause (from Beth’s Favorite Recipes)

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

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!”

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!

65 thoughts on “Rudy’s Copycat BBQ Sauce and WI

  1. That BBQ sauce recipe looks awesome. I’m gonna try it this weekend. I’m interested in how it tastes with the cumin, which isn’t a traditional BBQ sauce ingredient. Thanks for posting!!
    By the way, Biz, the Rushfit program is coming along nicely. I am on week 2 and it’s tough but makes me feel exhaustazing (exhausted, yet amazing–my new word)! It uses weights and lots of body weight exercises. I like it so far.

    • It’s such a small amount of cumin, not sure if you’ll notice its there, but all together? Amazeballs. Hooray on Rushfit working for you! 😀

  2. Sounds yummy! I don’t know if anything would ever have too much basil or cilantro for me.

  3. I am always impressed with your time management and your “low maintenance” lifestyle, however, it is time you fess up to some secret powers you have lurking behind the curtain. You finished your shower in time to get out and flip your french toast? Really? You are going to have to make a video blog of your entire day so you can teach us “time wasters” a better more efficient way to manage our day. You are my “idol”. Congrats on the weight loss. You can really see a difference in how your body is re-sculpting itself.

    • Well Kym, I use “God’s hair dryer” i.e. I jump in the shower, wash my hair and body, jump out and just throw my hair back in a pony tail.

      Once in the car – I have a 30 minute commute and I just open all the windows, let my hair down and let the wind do its magic – my hair is dry by the time I get to work!

  4. that’s awesome!! i am always so shocked at how weird the body is sometimes. you’d never think you would have to eat more to lose weight, but i guess it really does work like that sometimes!

  5. Awesome WI, I think you will hit your goal. Things have gotten crazy with me and I can’t get this scale to move. I will have to redeem myself in another round. Though the good news, the scale has NOT moved (up). Will be back in a regular routine soon, which will help. Can’t wait for you to try the pickles, I think I ate half a jar yesterday – great snack.

  6. Yay for the copy cat recipe being a success!!! 😀

  7. The BBQ sauce sounds great!

    Great job on the WI. Glad you figured out what’s working for you!

  8. I wouldn’t dare put something to heat on the stove and jump in the shower – and over the years, I’ve reduced my shower time greatly…but still!

    Very glad to see that you found a good sub for the Rudy’s Sause! Amazing how there are such accurate copycat recipes for everything out there. Sure helps when you don’t live near where your favorite food is!

    Good going with getting the scale to move – yes, eat more to lose does sound weird, I agree, but you are asking a lot out of your body with these workouts, so it makes sense that it was holding onto calories in order to fuel the muscles.

  9. totally taking that recipe to the BANK! Do you think you could can it?? I bet sooooooooooooo!!!! WWHHOOOOOO HOO!!!!!!!!!!! now if we could figure out their smoke and brisket, it would be a perfect world 🙂

    I have 1.2 to go, and I am freaking out a little that I wont make it. I sure hope I do!!!!

  10. I LOVE homemade bbq sauce!
    And YES on the weight loss……………….damn, girl, you are KILLING it!!!!!!!

  11. Amazing!!!
    Way to kick Tanya’s ass.
    I always wonder if I eat enough for my activity level (I don’t track calories – too lazy) – I’m not trying to lose weight but I don’t want to gain either!

    • The crazy ass shit workouts you do Kim?? (um 43 reps of 200m sprints??!!) you could eat everything in your refrigerator and never gain weight!

  12. Marcia@Frugal Healthy Simple

    Great job woo! My diet bet ends on Saturday and my goal is 164.8. I was below that last week but blew it over the weekend. So I’m crossing my fingers. I need to lose about 1.5 pounds.

  13. How the heck do you eat just one ounce of brie! I don’t know how long I could let a wheel sit in my house. Too tempting! 😉

  14. Jenn@Cooking Aweigh the LBs

    So glad you’re eating more! You need to fuel your workouts!!! I follow a blog called Eat More 2 Weigh Less. You have to fuel your body for all the workouts that you do! The food/recipe food booklet that comes with the Insanity program has you eat a ton of food too. You’re killin’ it, Biz!!!

  15. There is nothing better than homemade BBQ sauce. It just tastes so much better!

  16. great job biz… eat so healthy already and I am no nutritionist but perhaps cut one more thing from your diet like u did with the wine (perhaps bread) and see what the enxt week brings. When I cut my bread it made a HUGE difference and I still don;t eat it. (I KNOW THIS IS A TOUGH ONE for most people tho)!!!

  17. Grilled pickles! OMG! I need those. The meals from this plan look fantastic. Especially those french toast sticks. nom nom. GET THERE! You’re so so close to your goal omgosh!

  18. Weighting For 50

    You look fab! Nice boobs!! 🙂

  19. Oh Wow…you are doing great with insanity….your guns are amazeballs (never thought I would use that word ;D ) and those shoulders don’t look bad either. Who would have thought we had to eat more to lose weight…but then look at all the excercise and activity you are doing too. So happy for you, you found the key to losing weight and keeping it off whilst being diabetic. Do you think maybe someday you can go off insulin??? (I am just wondering)

    BBQ sauce looks like a keeper and grilled pickles??? That is a “must try” for sure. I am stuck on omelets with spinach and cheese and lasagna soup and a wee bit of hot sauce. My horizons have been extended just a little bit further trying all these different food ideas you give daily. Kudos Biz!!!

    Let me know when you come to Appleton, I will roll out the “red carpet” and take you to that “Hot Sauce” store!!!

    • I love that I have gotten you to say “AMAZEBALLS!” You are trying hot sauce, you love the lasagna soup – love it!

      And sadly, my pancreas doesn’t produce ANY insulin anymore so I am stuck with insulin the rest of my life. But it’s manageable! 😀

  20. findingradiance

    Yay for fueling your body! It really seems backwards to eat more to lose, but when your body is consuming calories like crazy when working out, it will conserve. Eat to lose!

  21. ahh–glad the sun came out. love basking. great job on the progress. you will hit your goal!

  22. your morning routine should be a reality show, I bet it would be hilarious 🙂 When I actually stick to the slow carb diet weight just falls off, it is pretty crazy.

    I can’t wait to try the pickled jalapenos this weekend!

    • The other morning I was reaching for a knife and a plate that was in the dish drainer went smashing into the sink – it was like a gun went off and it instantly woke Tony up! It’s hilarious me trying to get around in the morning without making too much noise, but every once in a while I just have to grind beans for coffee – that’s the first thing I do is make a cup within 5 minutes of getting up. 😀

  23. You must be like superwoman or something! I am wondering how you put your french toast on, took a shower and came out to flip them. I must be a slow shower taker…lol! I can ready fast too but, I don’t think I’ll ever be as fast as you! Great job on the weight loss, you go girl!! I got to use the pool here today too…yay!!

  24. Y’know Biz, I talked to my onions and they just wanted me to let you know you are giving them quite a complex. Their feelings are hurting with all your mean, icky comments about them.

    [No, no I have not been drinking. Why do you ask?] ::giggle::

    And yes please. Keep taking those cutie patootie pics of your hubs. This one may well be my favorite. He is SO cute. You guys make the perfect couple.

    [I almost typed *pervert* couple there. heehee Again, no. not drinking. HA!]

    Now I want bbq chicken. Actually I want whatever it is you have made the previous day when I come visiting. Isn’t that always the way? That sauce looks scrumptious. As it is we are kidless until tomorrow when I get the lot of them visiting, plus Wallene comes home and I am saving what little cooking mojo I have to feed the masses this weekend.

    I think peanut butter sandwiches sound good tonight, right? [Poor Pooldad]. Hugs and love my friend. xo JG

    • Well you tell those onions to keep to themselves – you can give them all the love you want, I will continue to give them the stink eye.

      Oh my, Tony must not have read this comment yet, otherwise he’d be all over that “pervert” line! Hugs! xoxoxo Enjoy your family this weekend!

  25. oops. PS – YAY on the weight loss. I bet fer shur you can know off that 1.7 lbs. If anyone can it’s you sweetie.

    And yes, it is quite the dichotomy that you have to eat more to lose weight. But hey if works, yum for you. hee xo

  26. That’s so funny, because I just made a bbq sauce that’s very similar. Haven’t posted it yet though. I think men all make the same expressions when they smoke cigars. Mine had one last night and they could be brothers. Well, almost! Keep up the great work. Soon maybe I’ll be energetic enough to try!

  27. Holy balls woman your arms are looking fanfreakintastic!!! The pic of Tony cracks me up! Food looks amazing…I’m for sure going to try the French toast sticks, I love that bread!!!

  28. Look at you on that scale – rockstar! And OMG market day!!!! I was obsessed with the frozen pancakes, such memories…..!

  29. Pickles look great and you look great! You’re a true inspiration. I showed my husband the picture of Tony and he said ‘is that Mr. Bizzy?’ 😉

  30. Whoa! Over two pounds in such a short amount of time? Awesome! I remember on WW I would do better if I used some of the extra points and splurged now and then and also mixing up the number of calories each day helped. I continue to be inspired by your changes and commitment! Happy Friday! 🙂

    • Thanks Christine! We called that the “Wendy Plan.” As long as the weekly points were the same , it didn’t matter if you ate 31 points one day, or 20 the next as long as you ate all your points. I guess it keeps your body guessing?

  31. Yay! It’s like a reward for working so hard – getting to eat more! And wow, congrats on the weight loss! Major! FYI don’t read my blog today (Friday) it’s got onions inside and out. Beware!

  32. […] used the copycat Rudy’s BBQ sauce – so good!  We were both licking our fingers during […]

  33. […] Tony’s just had pepper and garlic salt, with BBQ sauce on the side – I grilled mine with the copycat Rudy’s BBQ sauce.  I could not get the lighting right on this […]

  34. […] the chicken grilled, I made another batch of Austin’s Rudy’s BBQ sauce.  You guys have to try this bbq sauce – it takes minutes to put together, and last night I […]

  35. […] Makes for interesting grilling!  I grilled up two chicken breasts and added some of the copycat Rudy’s bbq sauce.  And I heated up some of the leftover risotto – quick and easy […]

  36. […] simple dinner – grilled ribs with Rudy’s Copycat BBQ sauce, grilled zucchini and canned baked […]

  37. […] only $6!).  I slow roasted them in the oven for 3 hours at 250.  I made another batch of Rudy’s BBQ sauce and ended up finishing up the ribs under the […]

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