Proteins

Garlic Sausage (from Chef-B)

· 1-pound ground turkey (white meat)
· 6 to 8 cloves garlic
· ¼ tsp black pepper
· ¼ tsp onion powder
· ¼ tsp curry powder
· ¼ tsp sage
· 1 to 2 tsp parsley flakes
Mix well then cook one small patty to check the flavor you may wish to add more of the spices to fit your taste. (¼ cup meat makes an individual serving or patty. You should get 8 patties per pound of these lean meats.) Refrigerate before making the rest of the patties for 24 hours so the flavors will mingle well. Then, make 7 more patties and “fry” slowly in a nonstick skillet.

Balsamic-Garlic Chicken From member babayaga: Extremely yummy and EASY!
8 boneless, skinless chicken breasts
8 cloves garlic, minced
1 cup no-sodium chicken broth
1/3 cup balsamic vinegar
2 tsp. arrowroot; see below)
2 tbsp water

Lightly spray a non-stick skillet with Pam**. Cook breasts for 3 minutes on one side; add garlic. Turn chicken and continue cooking for another 2-3 minutes. Add stock, vinegar, and a little pepper. Reduce heat to medium-low; cover and cook for 10 minutes or until chicken is tender. Remove chicken to a platter. In a small bowl, combine arrowroot and water, stir until smooth. Add to skillet and cook 1-2 minutes until thick and smooth. Pour sauce over chicken.

General Description: Arrowroot is a white powder extracted from the root of a West Indian plant, Marantha arundinacea. It looks and feels like cornstarch.

A Few Ideas to Get You Started: Arrowroot mixtures thicken at a lower temperature than mixtures made with flour or cornstarch. Mix Arrowroot with cool liquids before adding hot liquids, then cook until mixture thickens. Remove immediately to prevent mixture from thinning. Two teaspoons of Arrowroot can be substituted for 1 tablespoon of cornstarch. One teaspoon of Arrowroot can be substituted for 1 tablespoon of flour. Arrowroot makes clear, shimmering fruit gels and prevents ice crystals from forming in homemade ice cream.

Chicken and Rice From Carolina Garcia:

2 Boneless Chicken Breasts, Cut In 1/2 " Strips
2 T Homemade Catsup
2 T Water or chicken broth
1-1/2 t White Wine Vinegar
1 t Oregano
1 t Dry Mustard
1-1/2 t Curry Powder
1/2 c Tomatoes, Chopped
2 cups cooked brown rice

Place the chicken strips side by side in a glass baking dish. Stir together the ketchup, ater/broth, white wine vinegar, oregano, mustard powder and curry powder. Pour over the chicken in the dish. Allow the chicken to marinate while you preheat the oven's broiler. Broil uncovered for 15 minutes with the meat about 6 inches from the heat. Just until the chicken is cooked through, but not browned. Serve over rice and top with tomatoes. Yield: 4 Servings (approximately)

Chicken Bacon (from Jeb)
4 oz chicken breast
2 tbsp white wine
dash cumin
dash cayenne
dash ginger
dash ground black pepper
1 tsp wrights hickory smoke flavoring
2 tbsp dried minced onion
4 tbsp water

Slice chicken breast length wise in 1/8 in. strips. Mix all but chicken and wine in cup. Start cooking chicken on medium heat. Pour mix over chicken. Pour wine over chicken. Let simmer till juice is soaked up and meat is done.

Chicken Breasts or Boneless Pork Loin Chops
Quick Method: Trim all fat from meat and then wash well with cool water. Sprinkle both sides with Mrs. Dash’s Grilling Blend for Chicken. Spray large sauté pan very lightly with PAM. Heat on high just till pan begins to feel warm and place meat cutlets in pan. Turn heat down to Medium-high. After about 15-20 seconds, turn carefully (do not pierce with a fork) to seal other side. Immediately, turn heat to low, cover, and close lid. If pieces of meat are thick, cook approximately 20 minutes on each side, or 5-10 min. per side if very thin. Monitor closely so that pan does not dry out. If it does, add about 1-2 TBSP. water. Allow to cool out of the pan for about 10 minutes before weighing and cutting. Cut into 2 oz. servings and bag into snack bags.

Marinated Method: Trim all fat from meat and then wash well with cool water. Place chicken or pork loin chops into a large heavy-duty bag, such as a freezer bag. Add ½ oz. Wright’s Hickory Smoke flavoring and 1 oz. water. Squish around in bag to mix and cover meat. Press out all the air and then seal tightly. Marinate at least an hour up to overnight and then throw out marinade and cook as above. When cooked, finish as above. This method does not require any other seasoning.

Curry Chicken Baked or Done on a BBQer

4 to 5 boneless skinless chicken breasts (make sure you cut off any existing fat)
1 1/2 tsp Curry powder per breast
1/2 tsp garlic powder per breast
1/2 tsp onion powder per breast
1/2 tsp crushed red chilies per breast
1/4 tsp sage per breast
1/4 tsp thyme per breast

Sprinkle 1/2 of each spice on one side of the chicken breast then take a fork and poke it into the chicken all over that side turn the breasts over and repeat process.Place in a covered baking pan for 45 min or until done serve with baked potato and a nice salad, or Place on your BBQer I like doing it with a briquette BBqer that way I can throw some wood chips on the briquettes to add a touch of smoke to it. This I would serve with slices of potato covered in garlic onion pepper and basil and all so grilled on my bbqer and a little grilled tomato and onion topping a green salad.

Fiesta Chicken From member Atabutters

3 pounds chicken breast
1/2 cup chopped onion
14 1/2 oz canned diced tomatoes, no sodium
14 oz canned diced green chili peppers, drained and no sodium
1 tsp chili powder
1/2 tsp paprika
1/4 tsp ground cumin
1/8 tsp ground pepper
hot rice

Arrange chicken in a 3 quart rectangular baking dish. Bake in a 375 oven for 30 minutes. Drain off fat. Put cooked rice in bottom of pan. In a saucepan cook onion, tomatoes, and peppers with spices until bubbly. Pour sauce over chicken and rice and cook for 20-30 minutes or until chicken is tender and no longer pink.


Roasted Chicken Breasts Mediterranean Serves 4

8 oz. skinless chicken breast with no rib meat, all visible fat removed
3 oz. large cloves garlic, minced
½ small onion, minced, about 2 tablespoons
1 red bell pepper, seeded, deveined and chopped
3 tomatoes, peeled, seeded, chopped, about ¾ pound
¼ cup dry white wine or NSA chicken broth
Freshly ground pepper
¼ cup fresh basil leaves, cut into thin slices, divided (extra basil for garnish)
Cooking spray *

Preheat oven to 400 degrees F. Coat a non-stick skillet lightly with cooking spray. * Sauté the chicken breast until brown on both sides. Remove from pan and set aside. Re-coat the skillet. Add the garlic and onions, and sauté, stirring for 3 minutes. Add the bell pepper, tomatoes, wine or chicken broth, and pepper to taste; cook for another 4 minutes. Place the chicken breasts in a oven proof dish, place half of the sliced basil on top, and pour the tomato sauce around the chicken pieces. Cover securely with aluminum foil and bake for 20-25 minutes or until done. Remove the chicken breasts to a serving platter and then reduce the sauce for 5 minutes until it thickens. Pour over the chicken and top with remaining basil. Serve either hot, or at room temperature.
*Not on program. Use at your own risk.

Fried Chicken From member MRETIRED4GOOD

boneless, skinless chicken breast tenders
egg whites
onion flakes
seasonings to taste

Dip chicken in egg whites. Combine onion flakes with any seasonings you like and dip the chicken in that. If you have a convection oven, cook at 400° until the onion flakes turn golden brown, about 30 minutes. In a regular oven, cook at 400° for 40 minutes.

Salsa Chicken or Turkey Breast (cargar4747) (makes 2or 3 servings)

Ingredients:
1 (6 oz) chicken breast
3-4 tablespoons water
Season to taste (cumin & garlic)
Black Pepper lightly
1 C. Salsa (6WBMO)
1 lg Yukon Gold potato, peeled & diced
1 small white onion, diced

Preheat oven to 350 degrees F. 2. Sprinkle both sides of chicken with seasoning. 3. Place in foil-lined baking dish with the water. 4. Pour Salsa over chicken. 5. Spread chopped vegetables all around the pan and cover (seal) with foil. 6. Bake in preheated oven for 1 hour or to doneness. Serve immediately.

BALSAMIC-ROSEMARY CHICKEN
Yield: 6-8 servings, depending on your body type. Original Source: "Express Lane Diabetic Cooking" by Robyn Webb Info: http://diabeticgourmet.com/. Adapted to SWBM by cargar4747 and by emaxson

INGREDIENTS:
1 lb. boneless, skinless chicken breasts
2 tablespoons Dijon mustard (make your own mustard or just leave out)
Freshly ground pepper to taste
2 tablespoons minced garlic
2 tablespoons water
1/4 cup white balsamic vinegar
2 tsp. rosemary, crushed or ground, or use several fresh sprigs

DIRECTIONS:
Place chicken pieces in a casserole dish. Smooth mustard over chicken. Sprinkle with pepper and garlic pieces.Pour water and vinegar over the chicken. Sprinkle with rosemary. Cover with foil and refrigerate for 2-3 hours to marinate or place in a Ziploc bag.Preheat the oven to 350 degrees F. Place the marinated chicken in a covered casserole dish in the oven and bake for 30-40 minutes. Remove the foil and bake for 10 more minutes to brown the chicken.

Egg Quiche cups from Maryellen

10 oz of frozen spinach
¾ c. liquid egg whites
1/4 cup diced red or green peppers
1/4 cup onions
a dash of cayenne pepper if you desire, or regular pepper if you want

Microwave the spinach for about 3 minutes, and drain all the excess liquid out.Combine the eggs, peppers, onions and pepper in a bowl and mix throughly.Use the non stick muffin pans and divide the mixture into each cup, makes 12.Bake at 350 degrees for about 20 minutes or until a knife inserted in the middle of one comes out clean.I eat them hot or cold, they’re easy to reheat in microwave, takes just a few seconds, and you can eat it with one hand.

Egg White Omelet by Liz Maxson
Spray sauté pan LIGHTLY with PAM. (This is not on program, but I have done it almost every day for over 22 months and have still lost on it.) Add chopped red or white onion and cook on high till onion begins to sizzle. Turn heat down to medium, stirring onion occasionally till it browns slightly. Spread onion evenly over pan and pour in 1/3 cup (2 egg whites) All Whites. Sprinkle entire omelet with Mrs. Dash’s Grilling Blend for Chicken. Turn heat down one more notch, medium-low. DO NOT STIR. When egg whites begin to set around edges, lift an edge, and tilt pan to let liquid whites run UNDER the set whites. Continue to cook until pits begin to form in the top of the omelet, but don’t let it get too dry. Starting from one side, roll the omelet about 2-3 times to form a tube. Transfer to plate and garnish with picante, pico de gallo, etc. and serve with ½ cup fruit or starchy veggie.

Italian Turkey Sausage
· 1-pound ground turkey (white only)
4-6 cloves of garlic, minced
· ¼ tsp fresh ground black pepper
· ½ tsp paprika
· ½ tsp fennel seed
· ¼ tsp onion powder
· ½ tsp garlic powder
· ¼ tsp coriander
· ¼ to ½ tsp crushed red chilies
· 1 to 2 tsp parsley

Make one small patty and cook it; check the taste; you may wish to add more of the spices to it. Mix all together cover and place in refrigerator over night. Make into patties cook and eat. Great with marinara sauce. Two Tbsp. or 1 coffee measure makes perfect little 1 oz. meatballs. I bake them on a rack in a 350 degree oven for about 30 min. If you use 1/4 cup, that makes a perfect little 2 oz. pattie or meatball. You might have to cook them a little longer if you make the larger ones into meatballs.

Marinated Meats

Mix 1 part of Wright’s Hickory Flavoring (do not use liquid smoke…it contains sugar in the form of molasses) with 2 parts water in a large heavy Ziploc bag. Add either cleaned and washed boneless, skinless chicken breasts or boneless pork loin chops. Allow to marinate 15 min. to overnight. Either cook on a charcoal grill or in a release foil lined 9 x 13” cake pan in the oven for approximately 45 min-1 hour. Do not overcook. Then, when slightly cool, cut into 2 oz. pieces, and store in fridge. These are great with fresh pineapple for a snack, or cut up in a green salad. I also sometimes cook these in a large lidded skillet.

Personally, I like to cook them on top of the stove in my nonstick pan which has a lid that can be sealed to keep all the moisture in. I cook them on high for about 30 sec. On each side, then turn the heat down to low or med. low, put the lid on it, seal it , and let it cook for about 40 min. Then, I turn them over again, seal it, and cook for another 40 min. Do not let the pan get dry. If you must, add some extra water or nonfat, no-salt-added (NSA) chicken broth. Allow to cool about 15 min. Then, weigh and bag the pieces in snack bags for grab and go.

Meatballs a la Liz

1 lb. 98% FF ground beef (or turkey breast, chicken breast)
1/4 cup dried onion flakes (these are larger pieces than the dried MINCED onion) 1 tsp. Mrs. Dash's Grilling Blend for Steak
1 tsp. garlic powder
1 tsp. onion powder
1 tsp. coarsely ground black pepper

Mix well by hand, being sure the seasonings are well distributed. By using a coffee measure (which I believe is 2 Tbsp.), I got 16 perfect little 1 oz. meatballs. Cook in a nonstick pan, turning occasionally to brown them evenly. I then put the lid on and let them cook slowly for about 20 minutes.

These are very plain, but could be used with all kinds of sauces, and especially marinara or barbecue. If I KNEW I were not going to use them with the barbecue, I might have also added a lot of Italian seasonings. I generally don't measure....just sprinkle and toss, but they would be really good with thyme, oregano, garlic, marjoram, summer savory, basil, etc. or even just an Italian seasoning blend. They should work well with any of those ground meats. Just be sure when you buy ground turkey or chicken that it is white meat or breast. If it just says ground, it has as much fat as ordinary ground beef!!

SWBM Mock Stroganoff (16 one-half cup servings) Liz Maxson (emaxson)

2 lbs. very lean ground beef
1 large onion, chopped
4-6 cloves garlic, chopped
½ -1 lb. Fresh mushrooms cleaned and sliced. (note: You could substitute 2 cans NSA mushrooms, but it is not quite as good.)
2 cans NSA tomato sauce
1 small can tomato paste and 1 can water
1 Tbsp. cider vinegar
Cooked brown rice

Directions:

Saute onion, garlic and mushrooms in a tiny amount of water or chicken stock. When onions are transparent, remove the veggies from the pan and set aside. In the same skillet, brown the ground beef, crumbling it into tiny pieces. When beef is browned, drain off any liquid from pan. Add veggies back into pan with beef, and add the cans of tomato sauce, tomato paste, and water. Add vinegar. Stir until well mixed. Cover and cook over very low heat for about 30 minutes. When done, serve over brown rice, cooked mashed cauliflower, rice spaghetti, potato, etc.

Savory Steak (10-12 servings)

1 1/2 pounds skirt steak, trimmed of fat and cut into large cubes
1 teaspoon Sugar Twin brown sugar
2 teaspoons homemade tomato ketchup
1 cup of water
1 teaspoon Mrs. Dash’s grilling blend for steak
1 teaspoon freshly ground black pepper
1 teaspoon freshly ground nutmeg
1 tablespoon oat flour
1 tablespoon lemon juice
2 teaspoons mock worcestershire sauce

Mix all dry ingredients together and roll meat cubes in it. Put all into a casserole dish. Mix water, ketchup, and lemon juice and pour over meat. Bake at 450 degrees for 10 minutes, then turn heat to 375 degrees. Cover and cook for 1 to 1 1/2 hours until tender. Weigh after cooking to cut into individual portions.


Savory Braised Pork Chops with Balsamic Sauce Serves 4

4 pork chops
1 teaspoon dried summer savory
1/2 cup chicken broth
1/4 cup balsamic vinegar


Sprinkle summer savory over both sides of pork chops. Heat a sauté pan over medium-high heat. Spray PAM very lightly into sauté pan and cook pork chops for 2 to 3 minutes on each side, until browned. Add chicken broth and balsamic vinegar to pan, cover, reduce heat to low, and cook for 25 to 30 minutes, or until pork chops are tender. Remove chops from pan and keep warm on a plate. Raise heat to high and reduce liquid to half, about 3 to 5 minutes. Pour sauce over chops and serve warm. (Air Date: 03-28-03 NBC5)

Wick Fowler’s 2-Alarm Chili – Liz’s version

1 pkg. Wick Fowler’s Chili Mix
Follow directions in package, except chop an onion and sauté with the meat. Drain off any liquid. Add all packets except salt and masa, the can of tomato sauce and 2 cans of water. Sprinkle with about 1 tsp. Splenda
Also, add 1 can diced no-salt added tomatoes, 1 6-oz can tomato paste, and 1 extra can water. Simmer for several hours, stirring occasionally. Serve over ½ cup rice. This makes 16 servings of ½ cup each. The first time, measure the entire recipe and divide by 16 to determine the size of each serving.

Sloppy Joes (8 servings)

Ingredients:
1 lb extra lean ground beef or turkey (I used 90-96% lean beef)
1/2 cup chopped celery
1/2 cup chopped onion
1/4 cup green pepper
8 oz tomato sauce
1/4 cup ketchup (homemade – recipe from Liz)
1 Tbsp. vinegar
1 Tbsp. Splenda 1/8 tsp pepper

Use a lidded pot. Brown meat (set your stove burner to high), add onions, green peppers, and celery. Once all the meat is brown, turn the stove down low to simmer, and drain what you were just frying with a strainer. Put the drained meat and veggies back in the pot. Add everything else. Let it simmer for 30 minutes. Serve over rice or spaghetti squash or maybe even a serving of baked potato!

Note: I always double this recipe. Freeze half for the next week and keep the other in the fridge. Basically, ½ cup is a serving. I like it with pico de gallo or salsa on it, too.




Tomato And Basil Fritatta (3 servings) from Carolina Garcia:

1 T Water or chicken broth
1 Onion,Sliced
2 c Tomatoes,Sliced
2 T Oat Flour (from ground oatmeal)
2 t Basil
3/4 c egg whites
1/2 t Black Pepper
Mrs. Dash's Grilling Blend for Chicken

Heat water/broth in a large skillet over medium heat. Sauté onion until soft; remove from skillet. Sprinkle tomato slices with flour and basil, then sauté 1 minute on each side. In a small bowl, whisk the egg whites until frothy. Season with pepper. Spray a pie pan with non-stick oil spray. Layer onions and tomatoes. Cover with egg whites. Sprinkle top with Mrs Dash's Grilling
Blend for Chicken. Bake in preheated 400 degree oven for 10 minutes. Reduce heat to 350 degrees F, and bake for 15 to 20 minutes, or until filling is puffed and golden brown. Serve warm. (I'm not sure of these times, since this was originally a quiche recipe, so you'll just have to watch it closely the first time and monitor its progress.) Yield: 3 Servings

Crockpot Pork And Sweet Potatoes (Brown Bear)

4 Sweet Potatoes,Peeled And Sliced
1 lb Pork Loin Roast, with all visible fat removed
1/2 c Brown Sugar Twin
1/4 t Cayenne
1/4 t Black Pepper
1/4 t Garlic Powder
1/2 t Onion Powder

Place potatoes in bottom of a slow cooker. Place pork on top. Combine remaining ingredients and sprinkle over pork and potatoes. Cover and cook on low 8 to 10 hours. Remove pork and slice. Serve juices over pork and potatoes.
Yield: 8 Servings

Chile Relleno by Liz (emaxson)

Wash and remove stem and seeds from a small poblano pepper. If you have a gas range, roast over the direct flame until all the skin blisters. If your have an electric range, place under the broiler, turning occasionally to assure all sides are blistered. When pepper is blackened, toss into a Ziploc bag and allow to steam in the sealed bag for about 15 min. Remove and peel off the blackened skin.
Fill roasted pepper with 2 oz. SWBM Italian turkey sausage. Place in small baking dish and cover with homemade marinara sauce. Bake for 30-35 min at 350 degrees. Remove from oven and serve over ½ cup steamed brown rice or cover and refrigerate until needed. Several of these could be made at one time and refrigerated or frozen until time to heat for serving. At lunch or dinner, add up to 1 cup of veggies. The marinara sauce can account for 1 cup of your vegetables, depending on the ingredients you choose for it.

Confetti Chicken (by Shastawoman)

Step 1: 1/2 yellow onion, chopped
1/2 of each: red, yellow, orange & green bell peppers finely chopped
6-10 cloves fresh garlic...more or less depending on your taste...chopped
1 jalapeno pepper...seeded and chopped
6 button mushrooms...roughly chopped
Mix all of these ingredients together and sauté in large sauté pan. . Add a few tablespoons of the chicken broth to the pan to help cook mixture.

Step 2: Garlic powder granulated (no sodium)
1 skinless boneless chicken breast...cut into bite size pieces
1/2 c. no-salt-added chicken broth
Season chicken pieces with granulated garlic powder to your taste. Sauté chicken in another pan until lightly browned. Add 1/2 c. of chicken broth to meat. Cover and simmer till broth has absorbed and chicken is tender.

Step 3: Combine chicken and mixture from sauté pan. Simmer covered for 10 minutes. Garnish with chopped cilantro.

Spinach and Sausage Stuffed Mushrooms (emaxson)
4 servings of 3 mushrooms each

Ingredients:

1 10-oz. box frozen spinach, defrosted and squeezed dry
3 Tbsp. chopped onion
1 pkg. Herb-Ox Very Low Sodium bouillon
1/3 cup water (or omit the bouillon and water and use NSA nonfat chicken broth) ½ -1 tsp. Italian seasoning
2/3 cup egg whites
1 cup old-fashioned oats, ground into flour
4 oz. cooked turkey sausage
12 large mushrooms, stemmed

Directions:
Defrost spinach and squeeze dry. Sauté onion in medium skillet with the bouillon, water and Italian seasoning. Stir in egg whites, sausage, and oats. Arrange mushrooms on a baking sheet; fill with the spinach mixture, mounding slightly. Bake in a 400-degree oven for 10-15 minutes until mushrooms are lightly browned.

Fresh Strawberry Crepes (emaxson) Ingredients:

2 egg whites
1 Tbsp. Splenda
1/4 tsp. cinnamon
1/2 tsp. clear vanilla (doesn't have sugar in it)
· 1/2 cup fresh strawberry slices sprinkled lightly with Splenda

Directions: Prepare strawberries first and sprinkle with Splenda. For a puffy crepe, blend all the other ingredients together either with a stick mixer, a hand mixer or even in a blender. Heat non-stick pan fairly hot, and pour in eggwhite mixture. As the edges set, lift them and tilt the pan so that any extra liquid runs underneath. When the crepe is done, place strawberries across the center, and fold over, placing carefully on the serving plate. This can also be done, by NOT beating the eggwhites, and by just stirring the other ingredients in. That makes a more traditional very thin crepe for your strawberries!!

Broccoli Stuffed Meatloaf (emaxson)
Ingredients:
1 pkg. 1% or 2% ground turkey breast (20 oz.)
1/2 cup chopped onions
1/2 cup dry oats
2 egg whites, slightly beaten
2 teaspoon mock Worcestershire sauce (SWBM recipe)
1 pkg. (10 oz.) frozen chopped broccoli, thawed and well drained

Sweet & Spicy Sauce:
1/2 cup catsup (homemade SWBM recipe)
1/4 cup Sugar Twin Artificial Brown Sugar
1 Tablespoon lemon juice
1 teaspoon dry mustard

Directions:
Heat oven to 350 degrees. Line a loaf pan, 9 x 5 inches, with Release foil; leave pieces overhanging edges of pan. Prepare Sweet ‘n Spicy sauce (see below); set aside. In a medium bowl, mix turkey, oats, onion, eggwhites, mock Worcestershire sauce and 2 Tbsp. Sweet ‘n Spicy sauce. Press half of turkey mixture into prepared pan. Form 1” indentation down center of mixture, leaving 1” thickness on all sides. Spoon broccoli into indentation, mounding up. Press remaining turkey mixture evenly over the top, sealing edges. Bake for 1 hour. Let stand 15 minutes, then lift loaf from pan using foil haning over edges. Peel foil away. Spoon remaining Sweet ‘n Spicy sauce over top of loaf.

Makes 11 servings.Sweet ‘n Spicy sauce: In a small bowl, mix catsup, brown sugar, lemon juice and dry mustard. Makes about 3/4 cup. (When I made this for the first time, I loved it, but I do think I will make a double portion of the sauce to drizzle over the slices as I heat them in the microwave for the individual meals. )

Note: The original recipe was published as the Dallas Morning News Recipe of the Day, and had 1 cup of shredded low-fat Cheddar cheese mixed with the broccoli before stuffing it into the meat loaf. For the purposes of weight loss on SWBM I omitted that part of the recipe and changed the catsup, brown sugar and Worstershire sauce to those that are allowed on SWBM.