The Best Keto Meatball Parmigiana – Twiins Style

The Best Keto Meatball Parmigiana - Twiins Style

  • Servings: Yields 16-18

I have been longing for a Sunday pasta & meatball dinner for a few months. Since I started doing Keto I substitute hearts of palm sheets for lasagna noodles or use zucchini or spaghetti squash. These make a wonderful conversion however, the meatballs are not keto... I've been switching out the breadcrumbs for Pork Panko on several dishes that call for breadcrumbs and to my surprise, the Pork Panko works well. 😋 😋

Ingredients

  • 2 ¼ lbs ground beef 80-85% lean/20-15% fat (or 2¼ lbs of  ground beef, veal, and pork mixture)
  • 3/4 cup Pork Panko or crushed pork rinds (packed)
  • 10 garlic cloves, finely chopped or grated
  • 1/2 large onion, finely chopped
  • 1 tsp dried basil
  • 6 large eggs
  • 3-4 large handfuls of grated Pecorino Romano cheese (about 1 cup+ 1 Tablespoon)
  • 1 handful of fresh parsley, chopped (or 2 Tablespoons dried)
  • salt and pepper to taste
  • EVOO (for frying)
  • 8 oz whole milk mozzarella

Directions

  1. Place ground meat in a large mixing bowl, and break up with a fork.
  2. Add Pork Panko, onion, garlic, basil, salt, and pepper and combine well.
  3. Make a well in the center of the meat mixture and place all the eggs, Pecorino Romano cheese, and parsley.
  4. With a large fork scramble the eggs, cheese, and parsley in the well, then start to combine into the entire meat mixture. You can do this best with your hands that are scrupulously clean or with gloves…your preference.
  5. Once well combined (don’t over-mix) use an ice cream scoop to get even-sized meatballs,(about a small cupped handful of meat mixture) and roll into a ball then place on parchment or waxed paper. Continue making meatballs until all meat has been formed. An ice cream scoop should yield 16-18 meatballs.
  6. In a large skillet pour enough EVOO to about 3/4 inches in depth. Let the oil get hot, then working in batches, brown all sides (Don’t overload, allow each meatball some breathing room, or they get steamed & not browned).
  7. When meatballs are browned and crisp, remove them to a paper towel-lined bowl or tray. Repeat until all meatballs are cooked.
  8. Cook meatballs in tomato sauce for 20 minutes. (Skip the next step if you are not making it parmigiana style.)
  9. In a casserole dish, lightly coat with tomato sauce then place meatballs in the dish, sprinkle with grated cheese, and slices of mozzarella. Microwave on medium just enough to melt the cheese (about 3-5 minutes depending on your microwave). Serve with a big salad or your favorite keto pasta and enjoy!

Notes: The texture is a little meatier than meatballs made with soaked Italian bread but they are just as delicious. I like using Skinny Pasta (konjac noodles) or Palmini hearts of palm noodles in place of real pasta.

 

 

 

 

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Keto Stuffed Zucchini

We have been making the original, non-keto version for many, many years using breadcrumbs, however, since breadcrumbs are not a keto food I substituted with Pork Panko, which I found in my local grocery store.  It’s a delicious, easy-to-make meal that is so tasty. Stuffed zucchini is a winning dinner whether you use Italian sweet or hot sausage or bulk country sausage. Leftovers can be eaten for lunch the next day.

Keto Stuffed Zucchini

Keto version of delicious sausage stuffed zucchini.
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Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Servings: 6
Calories: 452kcal

Equipment

  • 1 large skillet (to cook zucchini for 8-10 minutes)
  • 1 Large rimmed baking sheet
  • 1 large spoon (to scoop out cooked zucchini)

Ingredients 

  • 4 large zucchini (Sliced in half lengthwise. Do not cut off the ends.)
  • 1 pound Italian sausage (sweet or hot) (remove casings)
  • 1/2 large onion (diced)
  • 2 large garlic cloves (smashed)
  • 1/3 cup Panko pork rinds (packed)
  • 1/4 cup Pecorino-Romano cheese (grated)
  • 8 oz whole milk mozzarella cheese (shredded)
  • 1 cup tomato sauce (homemade or jar, with no sugar added)

Instructions

  • Preheat the oven to 350°F.
  • In a large skillet, cook halved zucchini in boiling, salted water for 8-10 minutes. Drain. Scoop out insides, leaving a 1/4-inch shell. Drain and mash the scooped-out zucchini. Set aside.
  • Place shells onto an ungreased large rimmed baking sheet.
  • Remove casings from sausage and cook in the same skillet for 5 minutes, breaking the meat into a crumble while cooking. Add the chopped onions and smashed garlic. Saute 3 minutes until tender. Add the mashed zucchini, Panko pork rinds, and 3/4 of the grated Pecorino-Romano cheese.
  • Spoon mixture into shells. Spoon tomato sauce on top to cover lengthwise. Sprinkle with remaining grated cheese. Top with shredded mozzarella cheese. Bake for 20-30 minutes until cheese melts. Enjoy!

Notes

Pork Panko makes a great substitute for any recipe calling for breadcrumbs.

Nutrition

Calories: 452kcal | Carbohydrates: 12g | Protein: 25g | Fat: 35g | Saturated Fat: 15g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 14g | Cholesterol: 93mg | Sodium: 1080mg | Potassium: 929mg | Fiber: 3g | Sugar: 8g | Vitamin A: 881IU | Vitamin C: 44mg | Calcium: 294mg | Iron: 2mg

Please note: Although the Nutritional Facts are provided, we are not nutritionists and therefore cannot verify the accuracy of these calculations. Please verify any data you see here with your favorite nutrition calculator.

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Keto Cauliflower Frittata

Barbara is on a healthy keto diet so naturally, she wanted to turn Grandma Tessie’s Cauliflower Frittata into a healthy keto dish. This is just as good as Grandma’s original but it’s keto, low-carb, and gluten-free. It can be enjoyed for breakfast, lunch, or a side for dinner, plus it’s delicious and very healthy.

We recommend Penzeys Tuscan Sunset Salt Free Italian Seasoning for this recipe because it’s the best blend of herbs we’ve come across, is delicious, and doesn’t overpower the dish. If you’ve never used Penzeys spices before, please give them a try. We do not get paid by Penszeys but we really do love their herbs and spices.

Keto Cauliflower Frittata

Delicious Keto version of Grandma Tessie's Cauliflower Frittata. A great keto breakfast and gluten-free.
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Prep Time: 25 minutes
Cook Time: 20 minutes
Total Time: 45 minutes
Servings: 8 slices
Calories: 132kcal

Equipment

  • 1 Frittata Pan
  • 1 bowl
  • 1 3/4 cup size measuring cup
  • 1 very large skillet
  • 1 9" pie pans or serving dishes
  • 1 measuring teaspoon

Ingredients 

  • 1 small head of cauliflower florets only,
  • 1/2 large sweet onions sliced medium to thin
  • 2-3 Tablespoons EVOO as needed
  • 1/4 cup Parmigiana-Reggiano cheese grated
  • 1/2 cup Pecorino Romano cheese grated
  • 7 large eggs
  • 2 medium garlic cloves smashed
  • 1/2 tsp pink Himalayan salt
  • dash ground black pepper
  • 1 - 1½ tsp Penzeys Tuscan Sunset this is a salt-free Italian-style seasoning. Regular Italian seasoning can be used in place of Penzeys but Penseys Tuscan Sunset is delicious and mild.
Makes: 9inch round1inch height

Instructions

  • Wash and pat dry the cauliflower head then cut the florets and discard stems.
  • Slice onions lengthwise and set aside.
  • Smash garlic cloves and set aside.
  • In a bowl, add the Parmegiano-Reggiano & Pecorino Romano grated cheeses, eggs, and Tuscan Sunset seasoning. Beat well then set aside.
  • In a very large skillet, add 2 Tablespoons of EVOO until hot (medium heat). Add the onions and caramelize to a golden brown.
  • Once caramelized, add a bit more EVOO then add the raw cauliflower florets with the smashed garlic. Season with pink Himalayan salt & black pepper to taste. Cover and cook for about 8-10 minutes until cauliflower is cooked but not mushy. Remove from heat.
  • Heat the larger bottom part of the frittata pan then add 1 Tablespoon of EVOO plus a little to coat the top frittata pan. When hot enough add the cauliflower & onions to cover the bottom of the pan.
  • On a medium-low flame, add the egg mixture. Place the oiled frittata cover on top and cook for about 5 minutes. Flip the pan over and continue to cook for another 5 minutes. Remove the larger pan that's on top then slide the frittata from the upper pan into a 9" pie plate or serving dish. Garnish with some grated cheese and a sprig of fresh parsley if desired.
  • Cauliflower Frittatas can be frozen and then thawed before heating up in a microwave or oven.

Notes

Nutrition

Serving: 1pie slice | Calories: 132kcal | Carbohydrates: 4g | Protein: 6g | Fat: 10g | Saturated Fat: 4g | Cholesterol: 169mg | Sodium: 289mg | Potassium: 154mg | Fiber: 1g | Sugar: 2g | Vitamin A: 269IU | Vitamin C: 17mg | Calcium: 140mg | Iron: 1mg

Please note: Although the Nutritional Facts are provided, we are not nutritionists and therefore cannot verify the accuracy of these calculations. Please verify any data you see here with your favorite nutrition calculator.

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Recommended Reading – “Blood in the Promised Land” by Eliot Sefrin

We love sharing our recipes with you so it’s only natural we want to share a very good book too. Our recommendation for a gripping novel authored by our good friend Eliot Sefrin.

Our book club recently read his 3rd novel, “Blood in the Promised Land”. It’s the story of two men on opposite sides of the globe and opposite socio-economic scales , one the uneducated son of a poor sharecropper in Rosewood, Florida and the other a well educated, wealthy, respected physician living in occupied Nazi Vienna, Austria in 1943. The one thing both men shared was the same injustice of racism and prejudice and their strong desire to improve their situations which ultimately led to their paths crossing.

Our book club enjoyed this book and is looking forward to reading his newest book “Officers Down”.

Both of these well written books can be purchased on Amazon.

Blood In The Promised Land https://www.amazon.com/dp/1462026117/ref=cm_sw_r_cp_api_i_S5KN3CW3V1EADNGFVZZT

Officers Down https://www.amazon.com/dp/1667822373/ref=cm_sw_r_cp_api_i_C4RAGJ0TZR4QSG99GY2D

The Death of Dahlgren Place: A Brooklyn Tale https://www.amazon.com/dp/1440129096/ref=cm_sw_r_cp_api_i_7KT43AXRQVV7913FNQ53

Easy Pesto Chicken Casserole 😋😋

If you’re always searching for a new, quick, and easy chicken recipe then this is for you! Not only is it delicious but we hit the Trifecta with it being, Keto-friendly, Low Carb and Gluten-free…did we say delicious? We can’t emphasize enough how delicious this meal is. If homemade pesto is not your thing then by all means use a good store-bought brand.  Today Barbara harvested her first batch of basil and so it was a given it would be tonight’s dinner! Everyone loved it and there were no leftovers…

Easy Pesto Chicken Casserole 😋😋

Easy & delicious chicken casserole that's low carb, Keto-friendly, and gluten-free.
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Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Servings: 8
Calories: 283kcal

Equipment

  • 1 Grill/Fry Pan
  • 1 Large Casserole dish
  • 1 Medium mixing bowl

Ingredients 

  • 8 thin chicken cutlets pound lightly if too thick
  • 1 cup pesto Homemade or store bought
  • 1 cup whole milk ricotta cheese
  • 2 cups shredded whole milk mozzarella cheese
  • 1/2 cup grated Pecorino Romano Locatelli
  • salt, pepper & Italian seasoning to season chicken, both sides
  • salt, pepper & Italian seasoning to add to ricotta mixture, to taste

Instructions

  • Preheat oven to 375°
  • Season both sides of chicken with salt, pepper & Italian seasoning.
  • In a medium-size bowl, mix togther ricotta, grated pecorino romano, salt, pepper, and Italian seasoning. Set bowl aside.
  • Using a very hot griddle or fry pan, sear each cutlet on both sides. No more than a minute on each side.
  • Place several spoonfuls of pesto to coat the bottom of the casserole dish.
  • Place the seared chicken cutlets on top of the pesto.
  • Spoon the ricotta mixture over the chicken, spreading evenly to cover. Top the ricotta mixture with spoonfuls of pesto. Sprinkle mozzarella on top and bake for 20 - 25 minutes until bubbly and chicken cutlets are cooked through.
  • Serve with a side salad or a vegetable of your choice. If you're not concerned with eating low carb or following a keto diet, serve with your favorite pasta & crusty bread. Enjoy

Nutrition

Serving: 1g | Calories: 283kcal | Carbohydrates: 4g | Protein: 13g | Fat: 23g | Saturated Fat: 9g | Cholesterol: 47mg | Sodium: 567mg | Potassium: 63mg | Fiber: 1g | Sugar: 1g | Vitamin A: 977IU | Vitamin C: 1mg | Calcium: 322mg | Iron: 1mg

Please note: Although the Nutritional Facts are provided, we are not nutritionists and therefore cannot verify the accuracy of these calculations. Please verify any data you see here with your favorite nutrition calculator.

Tried this recipe? We would love to see!Mention @twiins_in_the_kitchen or tag #twiinsinthekitchen
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Please note: Although the Nutritional Facts are provided, we are not nutritionists and therefore cannot verify the accuracy of these calculations. Please verify any data you see here with your favorite nutrition calculator.

Clear Onion & Mushroom Soup

 

Clear Soup with Mushrooms & Scallions

A delicious clear onion broth with mushrooms & scallions. Just like your favorite Sushi or Hibachi restaurant.
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Prep Time: 8 minutes
Cook Time: 1 hour
Total Time: 1 hour 8 minutes
Servings: 10
Calories: 61kcal

Equipment

  • 8 quart stockpot

Ingredients 

  • 2 tsp toasted sesame oil
  • 8 cups chicken broth
  • 4 cups beef broth
  • 4 cups water
  • 2 large sweet onions cut into 12 wedges
  • 2 large carrots cut in chunks
  • 4-5 large garlic cloves smashed
  • 3 inch piece fresh ginger sliced
  • 4-5 whole scallions (green onions) sliced thin (green & white parts)
  • 10-12 Baby Bella mushrooms sliced very thin
  • salt to taste
  • French's fried onion pieces

Instructions

  • Heat a large 8 quart stock pot until water makes a "pish" sound. The pot is then hot enough to add the sesame oil.
  • When the sesame oil is hot enough it will show striations on the bottom surface. Add the onion wedges, ginger slices and carrot chunks until all surfaces are lightly charred. Add the garlic and cook additional 1 minute but don't burn.
  • Add the chicken, beef broths and water. Bring to a boil then simmer on low for about an hour.
  • Use a strainer to remove the vegetables and toss them or use elsewhere; however, they will be very soft.
  • Serve into individual soup bowls with a ladle or two of hot broth. Add some thinly sliced mushroms and scallions. Top with a few fried onions and enjoy!

Nutrition

Serving: 1cup | Calories: 61kcal | Carbohydrates: 8g | Protein: 3g | Fat: 2g | Saturated Fat: 1g | Sodium: 1069mg | Potassium: 385mg | Fiber: 1g | Sugar: 4g | Vitamin A: 9IU | Vitamin C: 17mg | Calcium: 40mg | Iron: 1mg

Please note: Although the Nutritional Facts are provided, we are not nutritionists and therefore cannot verify the accuracy of these calculations. Please verify any data you see here with your favorite nutrition calculator.

Tried this recipe? We would love to see!Mention @twiins_in_the_kitchen or tag #twiinsinthekitchen
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Clear Soup is always the first item we order from our favorite sushi restaurant whether it’s dine in or take out. It’s a delicate onion flavor is so comforting on cold days or nights not just for your body but your soul too! Typically it’s topped with thinly sliced mushrooms and scallions.  After many tries to duplicate the right flavors, we found the right balance. Now we can enjoy this soup anytime we want it and you can too! It’s quick and very easy.

 

 

 

Exciting Announcement!

We are excited to announce while Teresa continues cooking with Barbara in Twiins in the Kitchen, she has resumed making custom jewelry. Check out her designs on Facebook by clicking this link: Teresa Stainback Designs.

Her Facebook Page is still a work in progress so stay tuned for more pictures of her work. Any inquiries can be sent to: info@teresastainback.com

Springtime Asparagus & Cheese Tart

 

This Easter we tried a new twist on our asparagus side dish and we loved it! We adapted this recipe from Food Network Kitchen making just a few tweaks. The whole family really enjoyed this new dish and requested we make it often. Whether you make it for a side dish,  appetizer, or for brunch it will  definitely be a hit! Enjoy 😋

Springtime Asparagus & Cheese Tart

A bed of puff pastry, fontina & gruyere cheese, and asparagus makes this a refreshing change to plain old veggies.
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Total Time: 48 minutes
Servings: 8
Calories: 340kcal

Equipment

  • 1 large bowl for ice bath
  • 1 11" x 15" rimmed baking sheet inside measurement
  • parchment paper
  • 1 large skillet

Ingredients 

  • 1 bunch asparagus , trimmed approximately 1-1.5" only.
  • 1 sheet frozen puff pastry , thawed
  • all-purpose flour , for dusting
  • 1 cup fontina cheese , grated
  • 1 cup gruyere cheese , grated
  • 2 Tablespoon minced shallot , may substitue with minced onion
  • 2 large egg yolks
  • 3 Tablespoons whole milk
  • 1/4 tsp ground nutmeg
  • Kosher salt
  • fresh ground pepper
  • 2 tsp EVOO
  • 1 tsp lemon zest

Instructions

  • Fill a large bowl with ice water and set aside.
  • In a large skillet bring 1" of water to a boil. Add the asparagus and cook for 2-5 minutes until bright green, crisp tender depending on the thickness of the asparagus. Drain and transfer to the ice bath to stop cooking; drain & pat dry with paper towels. Set aside.
  • Preheat oven to 400°F.
  • On a lightly floured clean surface, roll out thawed puff pastry into an 11" x 15" rectangle (to fit your pan). Line your baking sheet with parchment paper then transfer the rolled-out pastry into the pan. Prick all over with a fork.
  • Bake until light golden brown, about 10-12 minutes. Remove from oven and let cool in the pan.
  • While cooling the puff pastry, mix the fontina, gruyere, shallot or onion, egg yolks, milk, nutmeg, salt & pepper in a bowl until combined.
  • Once puff pastry is cooled, spread the cheese mixture evenly over the puffed pastry, leaving a 1" border on all sides.
  • Toss the asparagus with EVOO, 1/4 tsp salt, and pepper to taste. Arrange asparagus onto the tart and bake until the cheese mixture is slightly puffy, 15-20 minutes. Garnish with lemon zest.
  • Serve warm or at room temperature.

Nutrition

Serving: 1piece | Calories: 340kcal | Carbohydrates: 17g | Protein: 14g | Fat: 25g | Saturated Fat: 10g | Cholesterol: 84mg | Sodium: 332mg | Potassium: 178mg | Fiber: 2g | Sugar: 2g | Vitamin A: 803IU | Vitamin C: 4mg | Calcium: 288mg | Iron: 2mg

Please note: Although the Nutritional Facts are provided, we are not nutritionists and therefore cannot verify the accuracy of these calculations. Please verify any data you see here with your favorite nutrition calculator.

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Easter Breakfast the Whole Family Will Enjoy

With Easter, only a week away, start getting those ingredients together to make our tasty and fun Italian Easter Egg Breakfast Baskets (Pupa Cu L’ova)

Watch the video on YouTube

A delicious & fun way to enjoy a special Easter breakfast.

Mediterranean Mujadara: Lentils, Rice and Onions 😋😋

After recently recovering from Covid-19, I had absolutely no desire to cook! Losing the ability to smell and taste kind of messes with your appetite… I did make 3 batches of chicken soup that I couldn’t taste or smell so not sure if it had any healing powers! Thankfully my senses are back so I was looking for something different to make. I came across a recipe from The Mediterranean Dish for Mujadara. It’s a Lebanese Middle Eastern dish made with black lentils, long grain rice, and onions…lots of onions! Neither Teresa nor I had ever tried this dish before but it sounded really, really good. It was! You can make this as a side with some chicken or as a main dish. All I can say is you have to try it because it’s delicious comfort food with unbelievable flavor and it’s Gluten-free!

Mediterranean Mujadara: Lentils, Rice and Onions 😋😋

Delicious black lentils, rice & lots of onions!
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Cook Time: 1 hour 45 minutes
Servings: 6
Calories: 296kcal

Equipment

  • 2 large skillets
  • 1 small bowl for soaking rice
  • 1 small covered saucepan for par-boiling lentils, use to set aside after par-boiling and draining

Ingredients 

  • 1 cup black lentils (sorted and rinsed)
  • 4 cups water , divided
  • 1/4 cup EVOO , more for later
  • 2 very large yellow onions , large dice (4 cups)
  • 1 tsp kosher salt , more to taste
  • 1 cup long-grain white rice , soaked in bowl of water for 10-15 inutes then drained & set aside
  • black pepper
  • 1/2 - 1 tsp cumin , (I used 1/2 tsp)
  • parsley , for garnish

Fried Crispy Onion Garnish

  • 2 -3 Tbsp EVOO
  • 1 very large yellow onion , cut into very thin rings

Instructions

  • In a small saucepan, place the lentils with 2 cups of the water. Bring to a boil over high heat, then reduce the heat and simmer, covered until the lentils are par-boiled (10-12 minutes). Remove from heat, drain and set aside back in the saucepan.
  • Place the long-grain white rice in a small bowl. cover with water and let soak for 15 minutes. Rinse and drain then place back into the bowl and set aside.
  • In a large saute or skillet pan with a lid, heat 1/4 cup EVOO over medium-high heat until the oil makes "ribbons". Add the diced onions and cook covered (40 minutes) until dark golden brown, darker than normal caramelized onions. You may lower the heat so they don't burn. Add kosher salt. Stir occasionally and keep the lid on between stirrings.
  • Carefully pour the remaining 2 cups of water into the onions. Bring to a boil over high heat then reduce the heat to low and simmer for 2 minutes. Stir in the rice and par-cooked lentils into the onion mixture. Add a good dash of kosher salt, black pepper, and the cumin.
  • Reduce the heat to low, cover, and cook until liquid has been absorbed and the rice and lentils are both cooked through. (About 15-20 minutes)
  • In a second skillet, heat 2-3 Tablespoons EVOO until hot over medium-high heat. When the oil is hot enough add thinly sliced onion rings in batches and fry until they are crispy and deeply golden brown. Remove to a paper towel-lined dish to drain excess oil.
  • Let the rice and lentils rest covered for about 10 minutes undisturbed, then garnish with crispy onions & parsley and transfer to serving bowls.
  • Optional: Add a dollop of plain Greek yogurt and a nice tomato, cucumber salad. You can also add leftover cooked chicken for those that must have "meat" in the dish.

Nutrition

Serving: 1cup | Calories: 296kcal | Carbohydrates: 42g | Protein: 10g | Fat: 10g | Saturated Fat: 1g | Sodium: 400mg | Potassium: 45mg | Fiber: 7g | Sugar: 1g | Vitamin A: 8IU | Vitamin C: 1mg | Calcium: 38mg | Iron: 3mg

Please note: Although the Nutritional Facts are provided, we are not nutritionists and therefore cannot verify the accuracy of these calculations. Please verify any data you see here with your favorite nutrition calculator.

Tried this recipe? We would love to see!Mention @twiins_in_the_kitchen or tag #twiinsinthekitchen
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