Monday, March 25, 2019



For the chocolate lover in you!  These are very chocolatey, chunky, dark cookies that look as good as they taste.  These cookies are literally like energy pills!  You will zoom after two of these cookies and get all your work done and yet some!  I kept them in the freezer to keep from having too many at a time as they would probably zoom me right over the top!  

11/4 cups Gluten-Free Bake Mix 2, (300 mL)
  OR Keto Bake Mix 
  {use 11/2 cups (375 mL) of Keto Bake Mix}
2/3 cup cocoa (150 mL)
1/4 cup whole milk powder (60 mL)
3/4 tsp baking soda (3 mL)
1/4 tsp salt (1 mL)
10 tbsp unsalted butter, softened (280 mL)
  {1 stick plus 2 tbsp (30 mL)}
Liquid sweetener (sucralose or stevia) to equal 1 cup (250 mL)
1/4 cup granulated erythritol, OR xylitol (60 mL)
1 egg
11/2 tsp vanilla extract (7 mL)
1 tsp molasses (5 mL)
1 tsp unflavored gelatin (5 mL)
11/4 cups sugar-free chocolate chips, (300 mL)

Preheat the oven to 350°F (180°C). Line a cookie sheet with parchment paper.

In medium bowl, combine Gluten-Free Bake Mix 2, OR Keto Bake Mix, cocoa, whole milk powder, baking soda and salt.

In bowl with mixer, place butter, sucralose, erythritol, egg, vanilla, molasses and gelatin; mix well.  Add dry ingredients; mix.  Stir in 1 cup (250 mL) chocolate chips.  Form 2 tablespoonfuls (30 mL) of cookie dough using a cookie scoop and place on prepared cookie sheet.  Flatten the cookies very slightly and shape into a nice round shape.  Top each cookie with some of the remaining sugar-free chocolate chips. Bake approximately 12 minutes or until the tops of the cookies are just set.

Yield:  20 large cookies
1 cookie/Keto
149.4/159.8 calories
3.0/3.7 g protein
11.5/12.6 g fat
2.0/2.3 g fiber
3.1/2.7 g net carbs

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Friday, March 22, 2019



Dense, fudgy brownies that only get better as they age in the refrigerator.  If you are looking for an easy low-carb and gluten-free brownie that also tastes amazing, this brownie is it for sure!  These are rich and one serving easily satisfies (for a while!).  We loved these sweet brownies.

OR If you prefer a super-dense, fudgy brownie made with cocoa instead of melted chocolate:  COCOA BROWNIES

  (OR Hershey's at Wal-Mart), OR 70% Lindt chocolate
1/2 cup butter (125 mL)
3 large eggs
Liquid sweetener (sucralose or stevia) to equal 11/4 cups (300 mL)
1/4 cup granulated erythritol, OR (60 mL)
2 tsp vanilla extract (10 mL)
3/4 cup Gluten-Free Bake Mix 2, (175 mL)
  PLUS 2 tbsp (30 mL), OR
  1 cup Keto Bake Mix, page___
1/2 cup sugar-free chocolate chips, OR (125 mL)
  chopped pecans

Preheat the oven to 350°F (180°C).

In double boiler or in a saucepan, melt chocolate chips and butter together.

In food processor, process eggs.  Add liquid sweetener, erythritol, OR xylitol and vanilla extract; process.  Add melted chocolate; process.  Add Gluten-Free Bake Mix 2, OR Keto Bake Mix; process.  Stir in chocolate chips, OR chopped pecans.  Spread evenly in greased 8-inch square glass baking dish.  Bake 22 to 25 minutes or until set.  Allow to cool and refrigerate.  Cut into squares.

Helpful Hint:  *Xylitol is deadly for dogs to consume as it causes severe and prolonged hypoglycemia.  It is safe for humans.  If desired, you could also use chopped walnuts instead of the chopped pecans.

Yield:  16 brownies
1 brownie/Keto Bake Mix
150.5/161.6 calories
2.6/3.3 g protein
11.7/12.8 g fat
0.0/0.8 g fiber
1.9/1.6 g net carbs

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Monday, March 11, 2019


Leftover Dip - what to do with it?

Put some of the leftover dip in a 3-egg omelet to be shared between 2 people

Yummy - now isn't that a nice low-carb breakfast, complete with sausage and low-carb pancakes!


A dip that your guests will absolutely love!  It has a tiny bite from the crushed red pepper flakes that were added.  Easy to make a day or two ahead. Serve with low-carb crackers, pork rinds or veggie sticks and English cucumber rounds.  This dip would make a great St. Patricks's Day addition! 

12 oz frozen baby spinach, (340 g)
1 cup chopped onion (250 mL)
6 slices bacon
12 oz cream cheese, softened (340 g)
3/4 cup mayonnaise (175 mL)
1/2 cup heavy cream (125 mL)
2 tsp crushed garlic (10 mL)
  (I used the bottled kind)
1 tsp dried parsley (5 mL)
2 tsp crushed red pepper flakes (10 mL)
1/2 tsp black pepper (2 mL)
21/2 cups mixed grated Cheddar and (625 mL)
  Mozzarella cheese, divided

Preheat the oven to 350°F (180°C).

Squeeze spinach in a clean towel and over the sink or a bowl.  Squeeze as much moisture as possible out of the spinach!

In microwave oven or in a pan, cook bacon until turning crisp, but not too crisp.  Crumble the bacon and set aside.

In nonstick pan, over medium high heat, cook onions until turning soft and browning.  Set aside.

In food processor, process cream cheese, mayonnaise, heavy cream, crushed garlic, parsley, red pepper flakes and black pepper.  Stir in the spinach, 11/2 cups (375 mL) grated cheese mixture cooked onion and bacon.  Spread in a 1 qt (1 L) casserole dish and sprinkle with the remaining 1 cup (250 mL) grated cheese mixture.  Bake 30 minutes until bubbly. 

Yield:  16 servings
1 serving
257.2 calories
9.8 g protein
22.9 g fat
0.9 g fiber
2.7 g net carbs

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This delicious muffin is so tender and almost cake-like in texture with soft chocolate chips in each bite. I used this muffin recipe as a test subject for my latest Keto Bake Mix.  It is an amazingly tasty bake mix and can be used everywhere that I use my favorite Bake Mix, Gluten-Free Bake Mix 2, just make sure to use the little extra as explained in the instructions with the new bake mix.  It is half the carbs of my favorite bake mix.  Notice how nice and low the carbs are for these muffins.  The carbs for this same muffin using my Gluten-Free Bake Mix 2 is 5 grams of carbs, so using the Keto Bake Mix shaves off 1 gram of carbohydrate per muffin.  For me as a moderate low-carber that is nothing, but for strict low-carbers if you're not able to have grains yet, then this new bake mix will be the answer.

21/2 cups Keto Bake Mix (625 mL)
21/2 tsp baking powder (12 mL)
1 tsp cinnamon (5 mL)
1/2 tsp baking soda (2 mL)
3 large eggs
Liquid sweetener (sucralose or stevia) to 
  equal 1/2 cup sugar (125 mL)
1/4 cup granulated erythritol, OR (60 mL)
  6 coffee sweetener packets
1/2 cup whipping cream (125 mL)
1/2 cup water (125 mL)
1/4 cup light-tasting olive oil (60 mL)
2 tsp vanilla extract (10 mL)
11/2 tsp unflavored gelatin (7 mL)
2/3 cup sugar-free chocolate chips (150 mL)
  (Note:  you could use blueberries instead)

Preheat the oven to 350°F (180°C).

In large bowl, combine Keto Bake Mix, baking powder, cinnamon and baking soda.

In bowl with mixer, beat eggs.  Add liquid sweetener, granulated erythritol, OR coffee sweetener, whipping cream, water, olive oil, vanilla extract and unflavored gelatin.  Add dry ingredients and mix.  Stir in chocolate chips.

Fill 12 muffin cups 3/4 full and bake 20 minutes or until light golden brown in spots on top and a knife inserted in a muffin comes out clean.

Yield: 12 muffins
1 muffin
251.4 calories
7.5 g protein
20.6 g fat
2.7 g fiber
3.9 g net carbs 

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Wednesday, March 6, 2019



I am very excited to provide this new Keto Bake Mix which is also grain-free.  I did provide one earlier (HEREthat used the formula from my Gluten-Free Bake Mix 2, but substituted Anthony’s Buckwheat flour for the oat flour.  It did not go over as well as I had hoped….not even by a long shot as far as I can tell. It works well but I think having to special-order Anthony’s Buckwheat flour (most of these flours have a strong taste, but Anthony’s is mild-tasting – it is a seed and not a grain) was the problem. The difference with this latest Keto bake mix is that it uses ingredients you can find at your local Wal-Mart or health food store; almond flour, coconut flour and vanilla (or unflavored) whey protein powder*.   This Keto Bake Mix is a little less robust and full-bodied than the Gluten-Free Bake Mix 2, however, it tastes wonderful and is a great alternative for those who prefer to be grain-free.   The good news is even although one needs a bit more of this bake mix to make up for the fact that it is less full-bodied versus my Gluten-Free Bake Mix 2, the carbs for this bake mix are almost half that of my favorite bake mix; i.e. it is very low-carb and grain-free!  You can use it wherever you see my Gluten-Free Bake Mix 2 or as a replacement for white, wheat flour in your own favorite recipes - just follow the instructions below for substituting it.  Now it has never been easier to make Keto baked goodies using your very own favorite recipes! Obviously, this Keto Bake Mix will also work well in my Miracle Dough.

The only drawback and I feel it necessary to mention it is that some people will find the amount of fiber in this bake mix too much for their system.  It is certainly true for my husband and I and for that reason I will continue to use my favorite bake mix, Gluten-Free Bake Mix 2.  It doesn't upset our tummies and I have never had a problem with it even when dieting, but keep in mind I do moderate low-carbing and Intermittent Fasting (meaning I have a window of 16 hours where I don't eat and I try to exercise during that window as well because I have a slow, compromised thyroid). The interesting thing is that I am not using a great amount of coconut flour at all compared to other Keto bloggers out there (about the same or less), but nevertheless it is not for everyone to increase the coconut flour percentage in a bake mix.  One way around it is to eat less of your baking if you are sensitive, but I don't have that kind of will power unfortunately.  

NOTE:  Usually you will see about 1 gram carbohydrate difference per serving in most recipes using this bake mix over my favorite bake mix, Gluten-Free Bake Mix 2Also, please don't skip over the instructions for this bake mix when you are substituting for the Gluten-Free Bake Mix 2 or white flour.  It will mean the difference between success or failure of a recipe.

21/2 cups almond flour (625 mL; 9 oz)
1/4 cup coconut flour (60 mL; 1 oz)
1/4 cup whey protein powder* (60 mL; 0.9 oz)
  (Please note:  there is a very economical option - see Helpful Hints)

In medium bowl, combine almond flour, coconut flour and whey protein powder. 

Instructions: When substituting this bake mix for my Gluten-Free Bake Mix 2, you will need to add 2 tbsp (30 mL) additional bake mix when substituting for less than 1 cup (250 mL) bake mix and 1/4 cup (60 mL) more bake mix when substituting for 1 cup (250 mL) or more of the Gluten-Free Bake Mix 2.  If you are substituting this Keto Bake Mix for white flour in your own recipe, just double the amounts mentioned in this paragraph. 

When following a regular high-carb recipe, I usually add an extra egg, except in some of the examples I mention below like cookie, scone and brownie recipes.

Adding Gelatin:  Use 1/2 tsp (2 mL) unflavored gelatin for less than and equal to 1 cup (250 mL) Gluten-Free Bake Mix.  For more than 1 cup (250 mL), use 1 tsp (5 mL) gelatin.  For 2 cups (500 mL) or more use 11/2 tsp (7 mL) gelatin. Gelatin is added to wet ingredients in a food processor or mixer and mixed well. Add dry ingredients and process until well combined.  That’s it.  It couldn’t be easier!  Often recipes work without the gelatin.  Gelatin will make the batter for muffins, for instance, a little thicker...not hugely, but a little.

Applications:  Gelatin option works in muffins, biscuits, brownies, donuts, cakes, scones, loaves, bundt cakes, cupcakes, squares and cookies. This gluten-free bake mix needs eggs in almost all applications. Gelatin is not always required; usually it is self-explanatory - for example, breading, crusts, etc. or simply where I’ve elected to omit it in a recipe.  The other thing, too, is that many recipes will be fine without gelatin.  Sometimes I simply forget to add it and the recipe works!  It is meant to prevent crumbly outcomes.

Cookies and Brownies:  Usually cookies do not require gelatin.  Keep number of eggs called for in cookie, scone and brownie recipes the same and follow the instructions for replacing flour with the bake mix. Cookies will usually be somewhat fragile immediately out of the oven.  Allow to cool completely on the cookie sheet and using a thin metal spatula, place cookies in a container for the freezer or refrigerator (separate with wax or parchment paper).

Helpful Hints: *It is important to use a whey protein powder that is high in whey protein isolates.  The cheaper whey protein concentrates by themselves taste simply awful and will not work in low-carb baking, confections or even produce good-tasting smoothies.  I have actually thrown out a whey protein powder that was soley made out of whey protein concentrates.  It tasted simply awful.  I used the 1.5 lb (682 g) Gold Standard 100% Whey protein isolate primary source in Vanilla Ice Cream Flavor or French Vanilla Cream, but any vanilla-type flavor would be good as well. You can also use unflavored whey protein powder. I also tested a more economical whey protein supplement by Equate in Smooth Vanilla flavor.  It comes in a large 4 lb 15.36 oz (2250 g) package. It tastes more salty than sweet, but it still works very favorably in my baking.  I would tend to say halve or quarter the amounts of salt suggested in a regular recipe to counteract that aspect of this particular whey protein.  Both these whey protein packages are available at Wal-Mart and I know the Gold Standard whey protein is also available at GNC stores.  Another possibility to save money and yet still get the benefits of the sweeter-tasting Gold Standard whey protein is to mix the two half and half.  In fact, when making savory recipes, I wouldn’t have a problem using the vanilla-flavored Equate whey protein powder as I don’t think it would be noticeable.  First of all, so little is used in the bake mix and second of all, it is not really sweet-tasting.  Let me clarify, though, the Equate whey protein works very well in my baking and it is very economical.

The yield for this bake mix is 1/4 cup more than one would expect.  I always find this when using almond flour.  If you use ground almonds (almond meal) you will not get this happening.  The total weight for the bake mix is 10.9 oz (309 g).

Yield:  31/4 cups Keto Bake Mix
1/4 cup per serving
138.8 calories
6.1 g protein
11.1 g fat
3.2 g fiber
3.1 g net carbs

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Saturday, March 2, 2019



Chocolate fudge that is easy and quick to prepare and set. In fact, this is so solid you could even call this simply chocolate! Place in freezer to hurry things up and then refrigerate once firm.  This process is quite quick.  Check after 20 minutes.  You can definitely play with this recipe.  If you are reactive to the sugar alcohols in the sugar-free chocolate chips (Hersheys has maltitol and Lily’s uses something else), you can reduce the amount used or use Lindt 70% chocolate (by weight).  You can replace some of the chocolate with cocoa butter or sugar-free white chocolate.  Just make sure to sweeten the chocolate mixture to taste.  The condensed milk is a super-easy and quick blender recipe that tastes even better than the real thing!

11/2 cups sugar-free chocolate chips, OR (375 mL)
  9 oz; 270 g 70% Lindt chocolate, OR
  Baker's unsweetened chocolate squares
  (now you need to sweeten more with the latter two)
1 tbsp butter (15 mL)
1/3 cup sugar-free chocolate chips, (75 mL)
  chopped coarsely in food processor
Condensed Milk:
1/3 cup boiling water, PLUS 1 tbsp (90 mL)
2 tbsp unsalted butter (30 mL)
2 tbsp regular butter (30 mL)
1 cup whole milk powder* (250 mL)
Liquid sweetener to equal 1/2 cup (125 mL)
  sugar (sucralose or stevia)
3 tbsp powdered erythritol, OR (45 mL)
  4 coffee sweetener packets and
  1 tbsp xylitol (15 mL)
1 tsp vanilla extract (5 mL)

In double boiler or in heavy-bottomed saucepan, melt chocolate chips, OR Lindt chocolate and butter together.  Add Condensed Milk and stir well. Allow to cool quite a bit and then stir in the extra chocolate.  Use a spatula to scrape all the chocolate out of the double boiler pot or saucepan and spread in a greased 8-inch (20 cm) square glass baking dish.  Refrigerate until firm and cut into squares.

Condensed Milk:  In blender, pour boiling water and add unsalted butter, regular butter, whole milk powder, liquid sweetener, erythritol, OR coffee sweetener and xylitol and vanilla extract.  Blend until smooth, scraping down the sides of the blender at least once.

Variations:  Milk Chocolate Fudge:  Use only 1 cup (250 mL) sugar-free chocolate chips and 2 tbsp (30 mL) butter to melt along with it.  Spread the chocolate in the 8-inch (20 cm) greased glass baking dish and sprinkle the extra chopped sugar-free chocolate chips on top, pressing lightly into the fudge.  This is ever-so-slightly softer fudge and is sweeter and more of a milk chocolate flavor.

Chocolate Fudge with Nuts:  Add chopped pecans or walnuts instead of the extra chocolate chips.

Helpful Hints: *Nowadays it is possible to find heavy cream powder (I heard someone found it at Wal-Mart) or coconut powder (on Amazon) for slightly fewer carbs.  These are large pieces of chocolate fudge.  You can make them smaller and make 36 pieces and still feel satisfied.

Yield:  25 large pieces
1 piece/heavy cream powder
102.0/146.9 calories
1.8/1.8 g protein
6.7/9.2 g fat
0.0/1.3 g fiber
2.6/0.6 g net carbs 

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Friday, March 1, 2019


These strong, gluten-free crackers are suitable for butter and cheese, a medium for appetizers or useful for dips or spreads. Try it with Bacon Cheese Spread. These recipes are a spin-off of the beloved Almond Thins of yesteryear.  These are much stronger crackers than those, however.  This is an older recipe of mine, but I'm sharing it here as a reminder to myself as well to make again soon.

(Neutral, nutty flavor and a light golden color – very robust and crunchy, and much nicer than commerical varieties, I think. I personally don’t notice a coconut flavor, but rather more of a nutty flavor.)

1 3/4 cups almond flour
1/4 cup coconut flour
1/4 cup finely grated cheese (I used Monterey Jack)
1 tbsp oat flour (optional)
1/2 tsp No Salt, or salt
1/8 tsp white pepper
3 egg whites (from large eggs), fork-beaten

Preheat oven to 325°F.

In large bowl, combine almond flour, coconut flour, grated cheese, oat flour, No Salt (or salt) and white pepper. Stir to combine. Stir in fork-beaten egg whites really well until evenly distributed. Line cookie sheet with foil or parchment paper and spray liberally with nonstick cooking spray. Sprinkle cracker dough over entire cookie sheet. Using a small piece of plastic wrap placed over a portion of the dough, roll out evenly with a small rolling pin designed for rolling dough in pie pans or on pizza pans (or use a small heavy, cylindrical object such as an unopened food can); repeat. It will be clear where the dough is thicker and where it is thinner. If necessary, rob dough from the thicker portions and place on thinner portions, until the dough is more or less evenly distributed and nice and smooth. Score through to foil with dinner knife into 9 x 6 divisions.

Bake in center of oven 20 minutes. Remove very golden crackers from the outer edges by cutting along the cut lines. There might only be a few. Place inside crackers around the edges of the cookie sheet. Bake a further 10 minutes, or until golden brown. Allow crackers to cool completely. As soon as they are cool, store in a cookie tin with lid, such as those Danish cookie tins of old. Our crackers remain crisp even in our humid climate. If they do become soft (from leaving uncovered for hours in a humid climate, for instance), bake again in 325°F oven 5 to 10 minutes.

Helpful Hints: I have a gas oven (Whirlpool) these days, so baking times could possibly vary with electrical ovens. Other hard cheeses besides Monterey Jack may be used.

Nutritional Analysis: 54 crackers, 1 cracker per serving
20.9 calories; 1.0 g protein; 1.7 g fat; 0.4 g carbs

(These have more flavor as the flax meal flavor comes through. They look like wholewheat crackers Flax meal is a sort of “whole wheat” for low-carbers.)

1 3/4 cups almond flour
1/4 cup flax meal (dark or golden)
1/4 cup grated cheese (any kind – Monterey Jack is good)
1 tbsp oat flour
1 Splenda packet (to take the edge off the flax taste)
1/2 tsp No Salt, or salt
1/8 tsp white pepper
3 egg whites (from large eggs), fork beaten

Follow directions as for the Coconutty Crackers.

Helpful Hints: These crackers are slightly thinner and a little less hard than the Coconutty ones. My eggs are large, but they sometimes almost look X-large to me, so keep that in mind. The dough for both batches of crackers should be nice and moist, but not super wet (if it is, add a little extra almond or oat flour). It needs to roll out with ease under the plastic wrap.

Nutritional Analysis: 54 crackers, 1 cracker per serving
22.0 calories; 1.0 g protein; 1.8 g fat; 0.4 g carbs

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Tuesday, February 26, 2019


This is the easiest condensed milk recipe.  You don't have to boil and boil stuff on the stove top - just place in blender and blend - done.  Bet you will like it more than regular condensed milk.  It tastes better and the consistency is yummy, thick and goopy like condensed milk should be - no thickeners required either.  Add a little more water if you would like it thinner.  The carbs sound a little high but when you mix the recipe in a full dessert recipe, the carbs are spread very kindly, so not to worry.  However, if you use the heavy cream powder, the carbs = zero!

1/3  cup PLUS 1 tbsp boiling water (90 mL)
2 tbsp unsalted butter (30 mL)
2 tbsp regular butter (30 mL)
1 cup whole, OR skim milk powder, OR (250 mL)
  (see alternatives in Helpful Hints)
Liquid sweetener (sucralose or stevia) to equal 1/2  cup sugar (125 mL)
3 tbsp powdered erythritol. OR little packet sweeteners equivalent (45 mL)
  (packets - the kind you use for coffee - 4 packets)
1/2  tsp vanilla extract (2 mL)

In blender, combine boiling water, unsalted and regular butter; process.  Add whole, OR skim milk powder (OR see Helpful Hints for alternatives), liquid sweetener, powdered erythritol and vanilla extract.  Blend until smooth, scraping down the sides occasionally.  

Helpful Hints:  There are two other alternatives to whole milk or skim milk powder thast can bring the carbs down a little....coconut milk powder and heavy cream powder (the latter is apparently available in Wal-Mart).

Yield: 1 1/8 cups
1 tbsp milk/coconut/cream per serving
58.2/67.4/120.7 calories
1.9/0.9/1.6 g protein
4.5/7/7.9 g fat
0/0/1.8 g fiber
2.8/1/8/0 g net carbs

Sunday, February 24, 2019



I was amazed at how this simple fish dish is restaurant-quality good!  So simple and yet so good!  As with most fish-fry meals, this is quick and easy, which is great for those times when time is a factor.  So little bake mix is required that you can easily substitute almond flour mixed with a bit of coconut flour instead.

3 thin fish fillets (1 lbs; 0.45 kg)
Salt and pepper, to taste
3 tbsp Gluten-Free Bake Mix 2, OR (45 mL)
  simply a mix of almond flour and a little coconut flour
3 tbsp olive oil, OR more (45 mL)
Lemon Butter Sauce:
4 tbsp unsalted butter (60 g)
1 tbsp fresh lemon juice (15 mL)
1/8 tsp salt (0.5 mL)
1/8 tsp black pepper (0.5 mL)
1/2 tsp dried parsley (2 mL)

Rinse fish fillets and pat dry with paper towels.  Sprinkle fish on both sides with salt and pepper.  Sprinkle fish with Gluten-Free Bake Mix 2 (OR alternative) on both sides.

In large frying pan in olive oil over medium high heat, cook fish fillets about 2 minutes on both sides (depending on the thickness of the fish) until golden brown and fish flakes easily when using a fork.  Place on serving platter.  Spoon all of the sauce over the fish and sprinkle with parsley.  Serve at once.

Lemon Butter Sauce:  While fish is cooking, prepare this sauce.  In saucepan, melt butter.  Remove from heat and allow to cool slightly.  Stir in lemon juice, salt and black pepper.

Yield:  3 servings
1 serving
315.5 calories
29.2 g protein
20.5 g fat
0.0 g fiber
2.0 g net carbs 

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