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  • The Low Fat Chick 10:04 am on October 14, 2012 Permalink | Reply
    Tags: , , parsely, , , , ,   

    Shrimp with Audouille and Hominy Grits 

    I grew up in different places so I often tell people I am not sure where I am from or where to claim home. But, after leaving the south, it has become apparent that I am mostly a southerner, even though I maintain a west coast accent.  Being raised in California, Pennsylvania, and Georgia, I sometimes have an identity crisis, but the food always brings me back to Georgia, as nothing beats southern cooking. Unfortunately, there are many unhealthy southern recipes, but this one is not only healthier but the flavors are so amazing. No southern recipe would be complete without butter for top-notch flavor, so the fat content is a little higher than most my recipes, but still low in calories.

    I have made shrimp and grits before, but never made a recipe that made me think I was in a restaurant.  This recipe, which I made from southern chef Hugh Acheson’s book, A New Turn in the South, is so fabulous I am at a loss for words. The effort required to make this is worth it and if you serve to guests for brunch, you will truly impress. I cannot get enough of this dish, especially when I top it with a few dashes of Tabasco sauce. Oh, and it makes it even better that I won this gorgeous book in a twitter contest a few months ago.


    3/4 tsp salt
    3/4 cup hominy grits
    4 Tbsp butter, unsalted, cold
    1/2 cup sweet onion, minced
    1/4 cup celery, minced
    1/2 pound andouille sausage, chopped into 1/4 inch cubes
    1 garlic clove, minced
    1/2 cup roasted red peppers, chopped
    2 plum tomatoes, seeded and diced
    1 tsp Old Bay seasoning
    1/4 tsp red pepper flakes
    1/2 cup tomato juice
    1/2 cup clam juice
    1 pound shrimp, peeled and deveined
    1 tsp fresh thyme, chopped
    1 tsp fresh flat leaf parsley, chopped
    1 Tbsp freshly squeezed lemon juice (about 1 lemon)


    In a nonreactive 2-quart saucepan, combine 3 cups water, 1/2 tsp of salt, and the grits. Place on high heat and bring to a boil, stirring with a whisk. As soon as the water boils, reduce to a simmer. Cook the grits, stirring every 5 minutes or so, for an hour. Then stir in 2 tablespoons of butter and set the cooked grits aside.

    Melt 1 tablespoon of the butter in a 12-inch frying pan over medium heat, and when the butter bubbles and froths add the onion, celery, and andouille. Cook for 5 minutes, stirring every minute. Add the garlic, red peppers, tomatoes, Old Bay, and red pepper flakes. Cook for 5 more minutes, then add the tomato juice and clam juice. Stir well and reduce the liquid for about 2 minutes.

    Season the shrimp with the remaining 1/4 teaspoon of salt and add the shrimp to the pan. Stir well to combine and cook them for 5 minutes. The cooked shrimp should be just white, no longer translucent, but not chalky and dry. Add the remaining tablespoon of butter to the pan and finish with the thyme, parsley, and lemon juice.

    Place about 3/4 cup of grits on each plate and then spoon a quarter of the stewed shrimp, peppers, and
    tomatoes over each pile of grits. Serve immediately.

    Nutrition Facts

    Servings: 4
    Serving size: 1/4 of recipe (13.2 ounces).
    Calories 530.03

    % Daily Value
    Calories From Fat  262.47  50%
    Total Fat 29.42g  45%
    Saturated Fat  12.73g  64%

  • The Low Fat Chick 2:14 pm on September 29, 2012 Permalink | Reply
    Tags: brandy, , parsely, ,   

    New Orleans Shrimp Bisque 

    Two weeks ago I went to a conference in New Orleans.  Freshly tired from only moving from Georgia 6 weeks earlier, I was honestly not in the mood nor happy to be traveling again. I love to travel and having the opportunity to attend was exciting but packing so soon I dreaded.  Anyway, I went, had a fantastic time, learned a lot, and found a new city to add to my foodie heaven collection.  I ate so many flavorful dishes, that I made it my business to visit the New Orleans School of Cooking before leaving.  I bought an excellent book called New Orleans Food and the minute I made it home, I began to use it. I am two dishes in deep and this Shrimp Bisque was the first dish. The effort of making fresh stock is priceless and fresh herbs add depth. Of course, because eating low fat is my thing, I made one substitution of fat free half and half for the cream.  This did not sacrifice taste in anyway, just made the soup less thick, but still dynamite. I recommend serving with an onion roll, as I love dipping bread in soup, and also adding a little extra hot sauce for a kick.  As a bonus, you will have left over cooked shrimp for other recipes. This is serious a favorite of mine now.


    3 lbs medium shrimp, with heads on
    2 Tbsp Creole seasoning, salt-free
    1 tsp salt
    1 bunch celery leaves and tops
    1/2 small onion, cut up
    1 bay leaf

    1 red bell pepper 
    1/4 cup brandy
    1 tsp lemon juice
    1 tsp tarragon
    1/2 tsp chervil
    1/2 tsp dill
    1 1/2 cups half and half, fat free
    1 tsp Louisiana hot pepper sauce
    salt and pepper to taste
    parsley, chopped


    To make the stock, put the shrimp, Creole seasoning, and salt into a saucepan with 12 cups water. Bring it to a light boil, then lower to a bare simmer.

    After 6 minutes, remove the shrimp and set aside to cool. Add the other stock ingredients and return to a simmer. Peel the shrimp. Reserve the meat but return the shells to the stock. Continue to simmer the stock, uncovered, for 25 minutes more. Strain the stock and discard the solids.

    While the stock is simmering, put the bell pepper under a hot broiler until the skin is blacked here and there. Allow to cool, then peel the skin off and roughly chop.

    Put the pepper pieces and about half the shrimp meat into a food processor with about cup of the stock.
    Process into a rough puree.

    Transfer the shrimp-pepper mixture to a saucepan over medium heat. Add the brandy and lemon juice and bring to a boil. Boil for 1 minute, stirring a little. Lower the heat and add the tarragon, chervil, and dill, plus the strained shrimp stock. Return to a simmer.

    After 5 minutes, stir in the half and half and hot sauce. Adjust the seasonings to taste. Serve topped with a sprinkling of chopped parsley and 2 or 3 whole shrimp tails.

    Nutrition Facts

    Servings: 8
    Serving size: 1/8 of recipe (12.8 ounces).
    Calories 202.64

    % Daily Value
    Calories From Fat  25.95  13%
    Total Fat 2.94g  5%
    Saturated Fat  0.73g  4%

  • The Low Fat Chick 1:14 pm on September 2, 2012 Permalink | Reply
    Tags: , cornmeal, , , , parsely, polenta,   

    Cheesy Polenta with Mushroom Herb Sauce 

    I have been on a cooking hiatus for two months as there have been so many changes in my life that all I could do to keep up was to make basic older recipes and try my hardest to eat healthy when eating out.  To recap the last two months, I went to Puerto Rico on vacation for July 4th and had a blast.  I purchased a Puerto Rico cook book while there, so I look forward to cooking from it and sharing the recipes with you. Once I returned from Puerto Rico, I immediately had to fly to NYC for a job interview.  I had applied for an US Financial Systems Manager position because I was ready to leave Atlanta. Well, it was a blessing because I was offered the position and had to move in 3 weeks! I began wrapping things up at the Atlanta job (many tears were shed as I liked working there) and then had to quickly prepare my house for moving.  After flying up north and deciding to live in Stamford, CT to be near my best friend who lives in New London, CT, I then flew back to Atlanta. Packing up a few things and the doggies I got on the road and happily arrived at my gorgeous Stamford loft on the harbor. A week later my furniture arrived and I began to settle in. So, now, after 4 weeks at the new job and enjoying my short commute to NYC daily, I decided to get back to creating and trying out new recipes. This here is my first new recipe created in the new place. I hope you enjoy because I love it!


    2/3 cup stone ground white cornmeal
    2 cups beef broth, reduced sodium
    1/2 tsp dried oregano
    1/2 cup parmesan cheese, shredded
    2 tsp extra virgin olive oil
    10 oz mushrooms, sliced
    1/2 tsp fresh lemon juice
    1 tsp thyme, finely chopped
    1 tsp chives, finely chopped
    1 tsp Italian parsley, finely chopped
    1/2 tsp garlic salt
    1/4 tsp white pepper
    1/2 cup ricotta, part skim


    Put all cornmeal, 2 cups broth, and oregano in a sauce pan and gently whisk the ingredients together. Cook over medium high heat and once bubbling (about 2-3 minutes), reduce to medium heat and cook, stirring frequently, until mixture is thick and creamy. Remove from heat and stir in cheese.

    Heat oil in a large skillet over medium heat. Add mushrooms and lemon juice, and saute until mushroom are brown, about 6 minutes.

    Add cup chicken broth, thyme, chives, parsley, salt, and pepper. Boil 3 minutes, scraping up browned bits. Remove from heat and stir in the ricotta. Serve polenta topped with mushrooms sauce.

    Nutrition Facts

    Servings: 2
    Serving size: 1/2 of recipe (20.6 ounces).
    Calories 457.54

    % Daily Value
    Calories From Fat 148.78 33%
    Total Fat 16.93g  26%
    Saturated Fat  7.63g  38%

  • The Low Fat Chick 11:52 am on June 24, 2012 Permalink | Reply
    Tags: , , parsely,   

    Cod Pie 

    I have been blogging regularly for almost 3 years with over 130 posts and this month was the hardest to maintain my love for blogging.  My job has been so stressful, that I took time off by visiting friends on an east coast road trip from Atlanta, Georgia.  I visited Virginia, Maryland, DC, New Jersey and New York.  The highlight of this road trip was ending up in the NYC area and listening to Anthony Bourdain speak. I purchased the ticket way back in February and I cannot believe the time had finally come.  My best friend and I had a fabulous night listening to him in Brooklyn and then heading over to Little Italy for dinner. I normally take pictures of all my foodie adventures, as I would have loved to have posted a fun road trip bit, but I was so happy to be free from work, that I rarely used my SLR camera.  I guess we sometimes need to forget all about technology and just enjoy the moment. Anyway, I go to Puerto Rico in a week and a half, so I will get back into my love for sharing my foodie adventures.  For now, I am just happy to be back on the blogging tip and I would like to share this tasty, cod pie with you.


    4 Tbsp butter, unsalted (divided)
    1 lb cod fillets, fresh
    1 lemon rind, finely grated
    1 lb russet potatoes, peeled and
    salt, to taste
    black pepper, to taste
    1 egg, beaten
    1 Tbsp flour
    2/3 cup 2% milk
    3 Tbsp chopped parsley
    1/2 tsp parsley flakes (optional)
    1/2 tsp paprika (optional)
    Tabasco hot sauce (optional)


    Preheat oven to 425°F. Grease a 9 inch pie plate or another oven proof dish with 1 tablespoon butter.

    Cut the cod into bite size pieces. Season the fish with salt and pepper, and sprinkle over the lemon rind. Place cod in the base of the prepared dish. Place the dish in the refrigerator, while you prepare the topping.

    Cook the potatoes in boiling salted water for 15 minutes, or until tender.

    While the potatoes are boiling, make the sauce. Melt 1 tablespoon butter in a saucepan, add the flour and cook, stirring, for a few minutes. Remove from the heat and gradually whisk in the milk. Return to the heat and bring to a boil, then reduce the heat and simmer, whisking constantly, until the sauce has thickened and achieved a smooth consistency. Add parsley and season with salt and pepper to taste. Remove the dish from the refrigerator and pour the mixture over the fish. Spread the mixture out in an even layer.

    Drain the potatoes well and mash with the remaining 2 tablespoons butter. Spoon the potatoes over the fish mixture in an even layer. Brush the beaten egg over the potatoes. Top with parsley flakes and paprika, if desired. Bake for 45 minutes until the top is golden brown. Cut into 8 slices and serve hot. Top each slice with a few dashes of Tabasco sauce, if desired.

    Nutrition Facts

    Servings: 4 (2 pieces per serving)
    Serving size: 1/4 of recipe (10.9 ounces).
    Calories 333.90

    % Daily Value
    Calories From Fat  128.11  38%
    Total Fat 14.52g  22%
    Saturated Fat  8.41g  42%

    • Karista 1:38 pm on June 24, 2012 Permalink | Reply

      This looks fantastic! I love fish pies and will definitely be making this. Yummy! And so glad you are back to blogging. I absolutely understand the stresses of work and then trying to find a good clear mental moment to blog. I too seem to struggle with this managing maybe one post every 10 days to two weeks! Take good care of yourself! Enjoy Costa Rica and I hope you come back refreshed and rested. Delicious Wishes!

      • The Low Fat Chick 12:10 pm on July 3, 2012 Permalink | Reply

        Thanks Karista! You are so sweet. I will be sure to post pictures of the vacation. I hope to come back refreshed and be able to blog more again. 🙂 I think you do an excellent job with posting on your blog. You put forth such a lovely effort with your great pictures. Keep up the good blogging!

    • Responsibility199 9:24 am on July 2, 2012 Permalink | Reply

      I do like fish and an alternative way to cook it certainly caught my eye. I am addicted to halibut, by far my fave fish with walleye firmly in 2nd place. Any reason I couldnt sub out cod for one of these in this recipe?

      • The Low Fat Chick 12:08 pm on July 3, 2012 Permalink | Reply

        Sure! You could use any mild fish. You can also put a combination of cod (or halibut) with salmon, which makes it even meatier.

  • The Low Fat Chick 7:58 am on June 2, 2012 Permalink | Reply
    Tags: , , parsely, ,   

    Smoked Salmon and Potato Soup 

    Lately finding time to cook has been very difficult, as work is getting out of control with executives putting pressure on me to meet difficult deadlines. But, I refuse to let work affect my health so I push on and try my hardest to continue to cook fresh food. This soup was perfect for me this week, as I ate it for days, loved the flavor, and it allowed me to easily heat it up after working late to meet finance deadlines. You gotta serve this soup with bread rolls, such as Ciabatta, because the thick crusty bread compliments this perfectly and makes a very filling dish.  Fantastic soup! It is now one of my favorites.


    10 ounces smoked salmon
    1 onion, chopped
    3 3/4 cups water
    1 bunch parsley
    1 bunch thyme sprigs
    1/2 dried bay leaf
    1 1/4 pound russet potatoes, peeled and quartered
    2 cups 2% milk
    3 Tbsp unsalted butter
    1/2 tsp salt
    1/2 tsp white pepper
    1/4 tsp garlic powder
    2 tsp chopped parsley
    6 Italian bread rolls


    Place salmon, onion, and water into a large saucepan. Tie the parsley, thyme, and bay leaf into a bouquet garni. Add to the sauce pan. Bring sauce pan to a boil.

    Skim any foam from the surface and cover the pan. Lower the heat and poach for 15 minutes until the salmon flakes easily.

    Lift the salmon from the pan, using a spatula, and remove the skin. Flake the flesh and reserve by placing in the refrigerator. Return the skin to the pan and simmer, uncovered, for 30 minutes. Strain the stock through a strainer.

    Return the stock to the pan, add the potatoes, and simmer for about 25 minutes, or until tender. Remove the potatoes from the pan using a slotted spoon. Add milk to the pan and bring to a boil.

    Meanwhile, mash the potatoes with butter. Remove pan from heat. Beat the potatoes into the liquid in the pan until thick and creamy. Add flaked salmon, salt, white pepper, garlic powder, and parsley.

    Let cool slightly to thicken, then serve with a bread roll.

    Nutrition Facts

    Servings: 6
    Serving size: 1/6 of recipe (17.2 ounces).
    Calories 353.33

    % Daily Value
    Calories From Fat  102.99  29%
    Total Fat 11.67g  18%
    Saturated Fat  5.69g  28%

    • Karista 9:12 am on June 4, 2012 Permalink | Reply

      The soup looks delish! And good for you!! So many Americans work themselves to the bone and don’t take care of their bodies. Our health is the key to a successful life. Wish more people realized that. We are so lucky to have a bounty of salmon here, I will definitely be making this soup. Have a fabulous week!

      • The Low Fat Chick 10:55 pm on June 5, 2012 Permalink | Reply

        Thanks Karista!! You are so right about Americans working themselves to the bone and not taking care of their bodies. I try so hard to take care of myself. You have lots of salmon in your city? Awesome!! You have a fabulous week too!

    • Karen 7:47 pm on June 8, 2012 Permalink | Reply

      This soup sounds delicious and one that my husband would love. I use 1% or 2% milk in most of my soup recipes that also use potatoes. The starch of the potato thickens the soup the same way cream would.

    • sybaritica 8:32 pm on June 11, 2012 Permalink | Reply

      I love potato soup… what a great idea adding smoked salmon!

  • The Low Fat Chick 9:01 pm on May 27, 2012 Permalink | Reply
    Tags: , olives, , parsely, sirloin   

    Olive Burgers 

    Olive Burger 10.27.13

    Once I spent time in Spain last summer, I came home in love with olives. Maybe it was the wonderful way the flavors complimented the wines or the picturesque sight of olive trees in the countryside that influenced my love, but all I know is I enjoy olives in a way I never have before.  I wanted to try combining the wonderfully salty olives in a burger with herbs for a unique dinner.  So, I created this burger and found it to be fantastic.  Do not top with a strong cheese like cheddar, as this does not go well with the burger. I recommend a cheese lighter in flavor like provolone.


    1 lb ground sirloin
    3 oz green olives with pimentos, finely chopped
    2 Tbsp parsley, finely chopped
    2 garlic cloves, minced
    1/2 tsp dried oregano 
    1/4 tsp freshly ground pepper
    1 pinch red pepper flakes
    olive oil
    4 large wheat hamburger buns
    ketchup, if desired
    mustard, if desired
    lettuce, if desired


    Preheat oven to 425 degrees.

    Combine first seven ingredients in a mixing bowl and mix until well incorporated. Shape into 4 burgers.

    Lightly brush a rimmed baking sheet with olive oil.  Place burgers on baking sheet and place sheet in oven. Bake for 5 minutes. The gently flip and cook for additional 5 minutes, or until cooked through.

    Serve each burger on a hamburger bun topped, if desired, with ketchup, mustard and lettuce.

    Nutrition Facts

    Servings: 4
    Serving size: 1/4 of recipe (6.8 ounces).
    Calories 398.12

    % Daily Value
    Calories From Fat  194.33  49%
    Total Fat 21.35g  33%
    Saturated Fat  7.53g  38%

  • The Low Fat Chick 11:02 pm on February 7, 2011 Permalink | Reply
    Tags: , , parsely,   

    Mussels in White Wine 

    Last year I had a fiasco cooking mussels. I learned very quickly how they must be cooked within a day of purchasing or they’re no good.   After being forced to throw out a few pounds of mussels, the next day I purchased more and made an excellent dish of Mussels in Tomato-Basil Broth.  As funny as it sounds, that was a major triumphant cooking moment.  Fast forward to this week…After having a Thai seafood dish, which included mussels, at my mom’s birthday lunch, I decided to make mussels again.  This time I decided to make this very easy dish, which was very good.  The calorie content below is based on if you ate all of the sauce. Most people do not, so you may not take in as many calories.


    1 Tbsp butter, unsalted
    1 cup dry white wine
    2 lbs mussels, cleaned
    3 Tbsp Italian flat leaf parsley, chopped
    1/8 tsp garlic salt
    1/4 tsp black pepper


    Heat butter in a large pan until foaming, then pour in the wine. Bring to a boil. Discard any open mussels that do not close when sharply tapped, and add the remaining ones to the pan. Cover with a tight-fitting lid and cook over medium heat for 4-5 minutes, shaking the pan every now and then. By this time, all the mussels should have opened. Discard any that are still closed.

    Line a large strainer with a paper towel and strain the mussels and their liquid through. Transfer the mussels to warmed serving bowls.

    Pour the liquid into a small pan and bring to a boil. Season with salt and pepper and stir in the parsley. Pour over the mussels and serve immediately.

    Nutrition Facts

    Servings: 2
    Serving size: 1/2 of recipe (20.6 ounces).
    Calories 540.47

    % Daily Value
    Calories From Fat  142.53  26%
    Total Fat 15.97g  25%
    Saturated Fat 5.59g  28%

  • The Low Fat Chick 2:58 pm on October 16, 2010 Permalink | Reply
    Tags: , , , parsely, , ,   

    Spicy, Icy Shrimp Enchiladas 

    This week Taste & Create, a cool foodie website that brings together other food bloggers, paired me up with  Every Bunny Loves Food.  I browsed the recipes on Every Bunny Loves Food’s website and decided to make their enchiladas. When I went to the store, I had the intuition to use shrimp instead of chicken in the recipe. I wanted to use a lighter meat because of all the cheese required. I reduced the amount of cheese, used jalapenos with the seeds included for ultra spicy flavor, substituted parsley, and added a touch of brown sugar for subtle sweetness. The results? An excellent enchilada sauce, which was yummy. Great meal and I will try using the sauce in other recipes.  While this dish is served hot, I call it Spicy, Icy Shrimp Enchiladas because of the hot jalapenos, which will make you want to drink something ice cold. I just looove spicy foods!

1 large onion, chopped fine
2 jalapenos, seeded and chopped fine
1 teaspoon vegetable oil
3 cloves garlic, minced
3 tablespoons chili powder
2 teaspoons cumin
1/2 tablespoon brown sugar
1 (15 oz.) can  tomato sauce
1 cup water
1 tomato, seeded and chopped
salt, to taste
pepper, to taste
1 pound cooked shrimp, peeled and deveined
1/2 cup shredded sharp cheddar cheese, divided
1/2 cup shredded Monterey jack cheese, divided
2 tablespoons minced fresh parsley
12 (6-inch) soft corn tortillas
Cooking spray

Servings: 4.
Calories: About 550 per serving.

Based on a recipe from everybunnylovesfood.blogspot.com.

  • The Low Fat Chick 7:59 am on October 2, 2010 Permalink | Reply
    Tags: , , , , , parsely   

    Tangy Barbecue Chicken Pizza 

    If I am home on a Friday night, I usually make pizza.  I just started doing this within the last month and really am enjoying it. Making a fresh pizza at home is such a more enjoyable experience than ordering one. Because I made Five-Spiced Roasted Chicken this week, I had some moist chicken breast left over.  It was a perfect opportunity to develop my own barbecue chicken pizza. Most barbecue pizzas use mozzarella cheese, but I decided I wanted to use Gouda cheese, which goes so well with tangy barbecue sauce. Gouda is a nutty, creamy cheese and when I slice it, I just want to eat it right away, but this time I had to save it for the pizza. For the barbecue sauce, I used red wine vinegar and a touch of balsamic vinegar because I wanted the pizza to have a light tangy flavor to compliment the sweet red onion, instead of a super sweet taste, like most sauces.  The results? A pizza I was proud to serve and enjoyed every bite of. 


    1/2 cup red wine vinegar
    1 tablespoon balsamic vinegar
    1/4 cup and 2 tablespoons ketchup, preferably organic
    2 1/2 tablespoons brown sugar
    1 garlic clove, pressed or finely minced
    1/2 tablespoon Worcestershire sauce
    1/2 tablespoon course-grained mustard
    1/4 teaspoon sea salt
    1/4 teaspoon black pepper
    1 tablespoon yellow cornmeal or corn flour
    1/4 cup wheat flour
    1 (12 inch) wheat pizza dough
    1 cup cooked shredded chicken
    1 medium red onion, thinly sliced
    8 oz Gouda cheese, thinly sliced
    2 tablespoons minced fresh parsley


    Servings: 8 slices.
    Calories: About 240 per serving.

  • The Low Fat Chick 9:47 am on September 5, 2010 Permalink | Reply
    Tags: , , , parsely, , ,   

    Peppery Shrimp Linguine Alfredo 

    On Saturday, my mom and niece came over to visit and for lunch I made this awesome shrimp linguine. With it being a leisurely Saturday afternoon, I took my time peeling and deveining the shrimp, which was fun while enjoying the gorgeous sunlight pouring in from the deck.  While I already love this recipe, it was even greater seeing their reaction. My mom said it was delicious and of restaurant quality, and my niece loved the kick of pepper. Perfect recipe to serve multiple people, as it makes so much pasta and each serving is a large portion, with half the calories of typical Alfredo sauces.  This was a big hit with the family.


    1 teaspoon olive oil
    1 pound shrimp, peeled and deveined
    2 large cloves garlic, minced
    2 cups 1% milk
    8 large cloves garlic, peeled
    2 teaspoons sea salt, divided
    3 teaspoons ground black pepper, divided
    Pinch of cayenne pepper
    16 ounces whole-wheat linguine
    2 tablespoons cream cheese
    3/4 cup freshly grated Parmesan cheese, divided
    1 tablespoon chopped fresh parsley
    8 ounces mushrooms. sliced


    Servings:  5 servings. (1 serving equals 3.2 ounces cooked pasta and 3/4 cup sauce).
    Calories: About 600 per serving.

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