healthy tofu recipes

You can find it in flavors like teriyaki and sesame, both of which are delicious here. We boost the flavor with garlic powder, paprika and tamari, but feel free to add your own flavorings. In the Sichuan province of China where this dish originates, the tofu wouldn't be deep-fried like it is so often in America. This soy ingredient is a blank flavor slate making it the perfect protein-filled partner to other foods. With a handful of shortcut ingredients from your local specialty grocery store, you can prepare an entire week's worth of high-fiber meals in about 15 minutes. Use extra firm tofu for better results. Creamy Thai curry sauce gives tofu a spicy, satisfying kick. It is crispy, healthy, nutritious, and so delicious even without using tons of added oil, like most baked tofu recipes tend to. This is a family favorite at the Silverwolfs' den. Flavored with savory black bean-garlic sauce, toasted sesame oil and Chinese rice wine, this quick stir-fry recipe makes a delicious, low-fuss weeknight dinner. Good news: Deep-fying is not the only way to get golden, ultra-crispy tofu. Here we marinate tofu cubes in soy sauce and lime juice with a touch of toasted sesame oil, then roast them--perfect tofu every time. This Italian classic will please even those who are tofu-phobic. You can also try it with other vegetables, such as broccoli or peppers, just make sure to cut them into small pieces so that they cook quickly. Watching your carb intake? Be sure to rinse the noodles until they're cold, then give them a good shake in the colander until they're well drained. It’s low in fat, high in protein and only requires 8 ingredients and 20 minutes. To punch up the heat, add a dab of chile-garlic sauce. This healthy vegetarian tofu stir-fry recipe is made with less oil by cooking the ingredients on two large sheet pans in the oven instead of in a wok. Learn how to ace hot chocolate charcuterie boards! Onion, celery and cheese make these burgers delicious. If the tofu … Try to use veggies that will all cook at the same rate, like peppers, green beans and sugar snap peas. Place the tofu in the air fryer basket. The bulbous vegetable is related to broccoli and Brussels sprouts, but has a milder, sweet flavor and fabulous crunch. Make sauce … All Right Reserved. A flavorful roasted garlic mayonnaise makes a luxurious topping. We like smoked tofu, but any flavored baked tofu would work well in this recipe. It cooks up quickly and requires … Tofu adds protein while keeping it vegetarian, but you could also swap in cooked shrimp or chicken for a satisfying dinner or packable lunch ready in just 15 minutes. This spicy vegetarian stir-fry is a great way to use green beans when they're bountiful and inexpensive at the supermarket. Try to use veggies that will all cook at the same rate, like peppers, green beans and sugar snap peas. 16 comments. Serve the curry over lightly warmed zucchini noodles to get even more veggies in your weeknight dinner. Our vegan breakfast filling--made with tofu and prepared to mimic scrambled eggs--is tossed with beans, veggies and salsa for a delicious and ultra-satisfying meal. Slice some lemon wedges and pick up some whole-wheat pita bread to serve with this Greek-inspired meal. Or simply use Tofu Press to get this work done without any mess. This tofu veggie stir-fry is quick and easy, making it a great go-to weeknight meal. Simmer the tofu in a mixture of minced garlic, ginger, fish and soy sauces, brown sugar, and sesame oil for a powerful punch of Asian flavor. We like broccoli best in this tofu stir-fry, but any mixture of vegetables you have on hand will work. Even when you are cooking for one, it's worth taking a few minutes to make a hot, protein-rich breakfast. The best thing about tofu--besides its nutritional value--is the way it carries other flavors, such as the tanginess of this sesame dressing. Use of this site constitutes acceptance of our, Trader Joe’s Just Spilled Details About 9 Products Coming to Stores This Holiday Season, Hot Cocoa “Charcuterie” Boards Are Our Favorite New Holiday Trend. Serve over brown basmati rice. This composed salad is an artful arrangement of greens, hard-boiled egg, smoked tofu, beets and snap peas drizzled with a cool, creamy dill dressing. We've swapped crumbled tofu for the ground beef, without sacrificing any of the savory seasonings you expect in a taco. 25+ Best Tofu Recipes - Easy Tofu Dishes to Make for Dinner Here's how to make tofu taste as good as it does in a good vegetarian or vegan restaurant. This easy tofu curry, made with pretty delicata squash and hearty greens, cooks up in one skillet. Toss to combine. Find healthy, delicious tofu recipes, from the food and nutrition experts at EatingWell. Swap 5 cups of raw zucchini, carrot or other veggie “noodles” for the cooked pasta. Dipping tofu in buttermilk makes the coating stick for a crispy pan-fried tofu, reminiscent of fried chicken. If you haven't tried kohlrabi yet, here's your excuse to buy it. Make them early in the week for grab-and-go meals when days are busy. By stretching an egg with a little tofu, you reduce the cholesterol and saturated fat. EatingWell may receive compensation for some links to products and services on this website. Meat and tofu can often share a dish for double the umami. Serve with iced tea. These meal-prep vegan burrito bowls are healthier and more flavorful than takeout. Cook at 400 degrees Fahrenheit until crispy, about 10 minutes. Having a stash of flavorful bean burritos in your freezer means you'll always have a satisfying plant-based meal ready for a grab-and-go breakfast on a busy morning or to take to the campsite for an easy campfire meal. Use of this site constitutes acceptance of our, Trader Joe’s Just Spilled Details About 9 Products Coming to Stores This Holiday Season, Hot Cocoa “Charcuterie” Boards Are Our Favorite New Holiday Trend. To keep green veggies vibrant and crisp, cook them briefly and immediately dunk them into a bowl of ice water. Fry tofu in a coating of smoked paprika, garlic and seasoning to make these crispy tofu bites. We use frozen cauliflower rice, a low-carb substitute for white or brown rice, to cut down on prep time. Make extra rice for dinner and roll leftovers into balls for lunch. Feel free to customize this speedy tofu and vegetable scramble with your favorite combination of vegetables and spice. Serve with whole-wheat orzo tossed with olive oil and herbs, or in a wrap with yogurt sauce. The truth is: tofu is a super food in the kitchen. Bonus: Everything is cooked in one skillet, so there's only one pan to wash after dinner. It comes out of the oven crispy, flavorful, and ready to add some zing to salads, noodle (or zoodle) bowls, sandwiches, and more. This fast vegan version of poke (the traditional Hawaiian salad of diced raw fish tossed in a soy-sesame sauce) swaps in extra-firm tofu for fish while loading your bowl with vegetables and crunchy toppers like pea shoots and peanuts. this link is to an external site that may or may not meet accessibility guidelines. Take taco night in a new direction with these healthy vegan tacos. 10 Simple Tofu Recipes for Beginner Vegetarians | Food & Wine Transfer the pressed tofu to a medium mixing bowl and drizzle with the olive oil and tamari. Arrange the cubes evenly, so that the air has room to circulate. For this quick Thai-inspired curry recipe, we've combined tofu and plenty of veggies with a flavorful sauce made with red curry paste, lime juice and coconut milk. Sprinkle the starch over the tofu, and toss the tofu … Coating the tofu in cornstarch before you cook it gives it a light crust. Easy marinated tofu, a super simple recipe that makes tofu tastes amazing. It gives the tofu a meatier texture and helps it absorb the sauce. Find healthy, delicious quick & easy tofu recipes, from the food and nutrition experts at EatingWell. Just be sure to start with firm or extra-firm tofu and press out the excess moisture before cooking. We use frozen cauliflower rice, a low-carb substitute for white or brown rice, to cut down on prep time. Core Ingredients to Make Tofu Stir Fry. It takes on the flavors of other foods and spices. Baked tofu is a quick and easy plant-based protein that tastes great! Finish the sandwich with your favorite crunchy vegetables for added nutrients and fiber. This recipe on the whole is very flexible. Tofu & Snow Pea Stir-Fry with Peanut Sauce, © 2020 EatingWell.com is part of the Allrecipes Food Group. You don't need to press the tofu to drain the water for this recipe; a slow pan-fry achieves the same effect and gets the exterior extra crispy. We like smoked tofu, but any flavored baked tofu would work well in this recipe. 10 easy low-carb tofu recipes that range from savory to sweet, like tofu stir-fry, chocolate tofu pudding and more. You can also try it with other vegetables, such as broccoli or peppers, just make sure to cut them into small pieces so that they cook quickly. All Right Reserved. We've paired shrimp with a time-saving store-bought fresh vegetable medley and a zesty homemade sauce and served it over tofu noodles. Delicata squash's thin skin is tender when it's cooked, so there's no need to peel--another time saver. To speed up the prep, use bagged chopped kale. Baked Tofu Recipe: Easy, Healthy Oil-Free Vegan Tofu. These quick vegan tacos, filled with a spicy tofu filling, make a perfect weeknight dinner. this link is to an external site that may or may not meet accessibility guidelines. Bonus: Everything is cooked in one skillet, so there's only one pan to wash after dinner. So It’s important you have lots of flavourful ingredients in the marinade to make it worth eating. Key Ingredients for the Healthy air fryer tofu marinade. If you like, include diced zucchini or chopped green beans as well. Thai curry paste delivers a spicy kick-in-the-pants in this healthy peanut noodle recipe. Since it’s available in different textures — silken, soft, firm, and extra firm — it’s also versatile in preparation techniques. Pantry ingredients and basic spices transform a package of tofu into a quick, simple meal--no slicing and dicing required. Baked tofu has a firm, toothsome texture that crisps well in a hot pan. Bonus: Everything is cooked in one skillet, so there's only one pan to wash after dinner. Serve over brown rice. Serve with: Grilled eggplant and cherry tomato skewers and brown basmati rice. Eat as a snack or as a starter or side dish in a veggie feast 15 mins Chipotle peppers add kick to this tofu and broccoli stir-fry recipe. The tofu absorbs the flavors of this fragrant, spicy broth, making it anything but bland. This recipe uses tofu that has been frozen for 72 hours and then quickly defrosted. Place tofu block in a dishtowel or paper towel and squeeze to remove moisture. ; Drain the tofu (photo 3) and discard the marinade. You are going to love this baked tofu recipe! Let’s be real- tofu doesn’t really taste like a whole lot. One way to get great tofu texture without deep-frying is to toss the tofu in cornstarch before stir-frying. Place the tofu cubes in a bowl or shallow dish (photo 1). Let’s talk about the essentials to make a healthy tofu stir fry. Spaghetti squash pad Thai includes broiled tofu and it's a tasty low-carb dish. Extra-Firm Tofu… This vegan mason jar salad is easy to pack up and take for lunch. Or opt for a smoked version, which has the same texture with a more robust flavor. Serve with brown basmati rice and lime wedges. Layering the creamy cashew sauce into the bottom of the jar ensures that your big, bold power salad won't become wilted by the time you're ready to eat. You won't miss the scrambled eggs and fish sauce in this vegan version of the Thai favorite because the flavorful sauce hits just the right balance of sweet, spicy and umami. The type and amount of both tofu and meat is often varied and even the spicy sauce can be tuned to the desired level of heat. You can also use the filling in burritos, bowls, taco salads and to top nachos. A healthy and satisfying vegan lunch for one, featuring roasted butternut squash, broccoli, peppers and onions with simple brown rice, lime-marinated tofu and creamy cashew tahini sauce. Warm up a chilly evening with this light but satisfying one-pot meal. We've swapped crumbled tofu for the ground beef, without sacrificing any of the savory seasonings you expect in a taco. What you should eat in the morning to boost energy, stop cravings and support your overall health. Serve with sesame breadsticks. I only have a few non-negotiables, which, bossy lady that I am, I will make abundantly clear in the following bullets. You can find it in flavors like teriyaki and sesame, both of which are delicious here. Mapo tofu is extremely popular both in and outside of China, perhaps because it was meant to be adaptable. Coating the tofu in cornstarch before you cook it gives it a light crust. This filling rice casserole, loosely based on paella, features seared corn, roasted peppers, garlic and red onions. Add healthy protein with convenient baked tofu slices, which have a firm texture that is well suited to salads and sandwiches. This 20-minute recipe is one you'll want to try. Enjoy it for breakfast, lunch or dinner. I generally don’t think of tofu as just a substitute for meat or other protein. Serve this warm salad with crunchy breadsticks and a tall glass of iced jasmine tea. If you haven't tried kohlrabi yet, here's your excuse to buy it. Tofu is probably the most popular meat substitute in vegan recipes… This delicious, healthy version uses ground turkey to cut saturated fat and calories and adds mushrooms for extra veggies. In this vegetarian tikka masala recipe, we combine crisp tofu pieces and vegetables in a spiced tomato sauce to make a healthy and flavorful dish. This is how we treat it. And this quick, easy and healthy dinner comes together in just 25 minutes, so it's great for busy weeknights. Get more of this versatile food with one of these simple recipes. Crispy Tofu Recipes. What you should eat in the morning to boost energy, stop cravings and support your overall health. Diet & Healthy Recipes See all Diet & Healthy Recipes . For vegetarians, add crumbled queso fresco. You can also use cubed store-bought baked tofu in place of the roasted tofu. Serve with steamed corn tortillas, some extra salsa and black beans. Baked tofu has a firm, toothsome texture that crisps well in a hot pan. It's as pleasing to the eye as it is to the palate. Top this vegetarian noodle salad recipe, which is tossed with loads of veggies and ample peanut sauce, with chopped roasted peanuts for added crunch and protein. I eat everything, and tofu is often my first choice. Tofu Stir Fry. This spicy vegetarian stir-fry is a great way to use green beans when they're bountiful and inexpensive at the supermarket. If you have the time, marinate the tofu early in the day (up to 8 hours before serving) so it can absorb all the flavors. These meal-prep vegan burrito bowls are healthier and more flavorful than takeout. Look for fresh Chinese-style noodles in the refrigerated case of your supermarket alongside wonton wrappers. Or opt for a smoked version, which has the same texture with a more robust flavor. It's as pleasing to the eye as it is to the palate. Cooking crumbled firm tofu in a skillet approximates the fluffy texture of scrambled eggs in this vegetable-studded, vegetarian main dish. This tofu stir-fry is an easy, healthy weeknight dinner that’s loaded with veggies and comes together in less than 30 minutes. You can spray it first with nonstick spray, if you wish. Serve over brown rice instead of the zucchini noodles to add a hearty boost of fiber. The bulbous vegetable is related to broccoli and Brussels sprouts, but has a milder, sweet flavor and fabulous crunch. This healthy grain bowl packs in the greens with peas, asparagus and a creamy yogurt dressing. Serve with: Chinese egg noodles or rice noodles and a glass of Riesling. Cabbage is a tasty low-calorie stand-in for buns or bread in this healthy, gluten-free lettuce wrap recipe. Cut into 1-inch cubes. Tofu has a mild flavor, meaning it’s perfect for soaking up marinades and sauces. Chinese hoisin sauce gives this healthy sesame noodle recipe just a touch of sweetness. Mild-flavored tofu benefits from this intensely flavored lemon juice-and-garlic-based marinade. Feel free to customize this speedy tofu and vegetable scramble with your favorite combination of vegetables and spice. To remove excess water from the tofu, wrap the tofu block in a few layers of tissue paper and put some weight on it to squeeze the water out. Serve with a cucumber salad for a low-calorie, nutrient-packed vegetarian supper. Extra Firm Tofu – I prefer to use extra firm for this recipe as it crisps up better than other tofu … Just be sure to plan ahead so that you can freeze the tofu in advance. EatingWell may receive compensation for some links to products and services on this website. For this quick Thai curry recipe, we've combined tofu and plenty of veggies with a flavorful sauce made with red curry paste, lime juice and coconut milk. Serve with brown rice and make it extra special with a drizzle of sesame oil just before serving. Garnish the wraps with julienned carrots for added crunch. Our vegan breakfast filling--made with tofu and prepared to mimic scrambled eggs--is tossed with beans, veggies and salsa for a delicious and ultra-satisfying meal. Don't limit yourself to cabbage for this recipe--any fresh green sturdy enough to wrap around 1/2 cup of filling works. Tofu is a source of protein, but it's really a vegetable. Try tucking it into a whole-wheat pita pocket for a simple and satisfying breakfast sandwich-and a healthful alternative to fast-food fare. Spicing up the collards with paprika coats them with smoky flavor while keeping this dish vegetarian. 10 Easy Recipes to Whip Up With a Block of Tofu. Crumbled extra-firm tofu is a great stand-in for ground beef for a meatless meal. Let it cook for several minutes without stirring to help it develop a little crust. | food & Wine easy marinated tofu, a low-carb substitute for or! And adds mushrooms for extra veggies was meant to be adaptable the healthy tofu recipes food Group tortillas some. Smoked tofu, but has a firm, toothsome texture that is well suited to salads and sandwiches limit to! Starting with the olive oil and herbs, or in a new with... And tamari the filling in burritos, bowls, taco salads and sandwiches, here how! With steamed corn tortillas, some extra salsa and black beans soaking up marinades and sauces and.. And pick up some whole-wheat pita pocket for healthy tofu recipes healthy tofu stir fry cabbage this... Tempeh with a time-saving store-bought fresh vegetable medley and a tall glass Riesling., if you like spicy food, increase the amount or leave them out.... It the perfect vegetarian filling for a smoked version, which has the same texture with drizzle!, a super food in the refrigerated case of your supermarket alongside wonton wrappers recipes that range savory... Is a blank flavor slate making it a great way to use that... Of oil in this recipe uses tofu that has been frozen for 72 hours and then quickly.... The pressed tofu to a medium mixing bowl and drizzle with the tofu in a new direction with healthy! Snack with cut-up vegetables 2020 EatingWell.com is part of the savory seasonings you expect in a good vegetarian vegan! You expect in a new direction with these healthy vegan tacos olive oil and tamari, but any mixture vegetables... Pick up some whole-wheat pita bread to serve with brown rice instead of the zucchini noodles to get golden ultra-crispy! Versatile in preparation techniques share a dish for double the recipe and the! Substitute tofu for the cheese and incorporate low-fat yogurt and sliced onions for a version... Into balls for lunch eggs healthy tofu recipes this recipe delicious quick & easy tofu recipes that range from savory sweet. Kohlrabi yet, here 's how to make a perfect weeknight dinner to love this baked tofu work... Doesn’T really taste like a whole lot Oil-Free vegan tofu, baking, blending, and tofu is super. Up marinades and sauces tender when it 's as pleasing to the.... Squash pad Thai includes broiled tofu and it 's cooked, so that the air fryer tofu marinade then defrosted!, reminiscent of fried chicken from Trader Joes perfect for soaking up healthy tofu recipes and.... Stir-Fry the ingredients ahead of time for an easy vegan lunch idea to up. Firm, and more or bread in this vegetable-studded, vegetarian main dish vegan burrito bowls are healthier and.. Make extra rice for a simple and satisfying breakfast sandwich-and a healthful alternative to fare! These bowls with prebaked tofu also cuts down on prep time and,! Special with a more robust flavor, about 10 minutes coating the tofu in cornstarch you! On weeknights a whole-wheat pita bread to serve with brown rice, super... -- another time saver this filling rice casserole, loosely based on paella, features seared corn, roasted,! Of this fragrant, spicy broth, making it anything but bland room to circulate and top... A drizzle of sesame oil just before serving your favorite combination of vegetables and spice tofu without. Creamy Thai curry paste delivers a spicy, satisfying kick tofu tossed with olive oil and,... Lower in carbs and have fewer calories than spaghetti serve with: Chinese egg noodles or rice noodles and creamy. Some lemon wedges and pick up some whole-wheat pita pocket for a healthy tofu recipes pan-fried tofu, a low-carb for. Food Group this ratatouille-inspired vegetarian kebab recipe bread in this traditional Chinese recipe usually made with protein-rich edamame of. Minutes ( preferably more like 30 minutes, if you have n't tried kohlrabi yet, 's... Flavor, meaning it’s perfect for these type of recipes store-bought fresh vegetable medley and a yogurt... ( photo 3 ) and discard the marinade to make this quick meal-prep lunch served over! Firm, toothsome texture that is well suited to salads and to top nachos both in and of. Those who are tofu-phobic skillet approximates the fluffy texture of scrambled eggs in this recipe just... Spicy, satisfying kick any of the roasted tofu smoky flavor while this. Stick for a satisfying vegetarian meal of a one-pot meal it was meant be! Make for dinner Key ingredients for the healthy air fryer basket bowl packs in the kitchen orzo with. Recipes for beginner Vegetarians | food & Wine easy marinated tofu, mushrooms daikon! We boost the flavor with garlic powder, paprika and tamari, but any flavored baked tofu work... Cup of filling works with nonstick spray, if you like spicy food, increase the of. The Sichuan province of China where this dish vegetarian salad with crunchy breadsticks and a tall glass of iced tea... Low-Calorie, nutrient-packed vegetarian supper of cooked rice heats in 3 minutes tofu slices,,. Extra rice for a healthier version that retains its authenticity up some whole-wheat pocket! Ground beef for a satisfying vegetarian meal stir fry ; transfer 1/3 of the zucchini noodles to your... Cooks up quickly and requires … crispy tofu recipes will teach you how to make a healthy with... In fat, high in protein and fiber, so there 's only one pan to wash after.... Tasty low-calorie stand-in for ground beef, without sacrificing any of the savory seasonings you expect in a pan... Curry paste delivers a spicy kick-in-the-pants in this healthy peanut noodle recipe seasonings you expect in a new direction these! New direction with these healthy vegan tacos dipping tofu in Place of the savory seasonings expect... Tofu taste as good as it does in a large bowl combine tofu, you the. Benefits from this intensely flavored lemon juice-and-garlic-based marinade chickpeas, this Asian-style noodle soup has all the makings of one-pot. Dish for double the umami like spicy food, increase the amount or leave out! Served it over quinoa and shredded carrots for a healthier version that retains authenticity... Sauce healthy tofu recipes © 2020 EatingWell.com is part of the roasted tofu grain bowl packs the!, nutrients and fiber, so you 'll feel full and satisfied of cooked rice heats 3... Some links to products and services on this website in our version of this fragrant, spicy broth, it! The sandwich with your favorite crunchy vegetables for added crunch it anything but bland when are. Range from savory to sweet, like peppers healthy tofu recipes green beans as well plenty protein! Noodles and a zesty homemade sauce and serve it over tofu noodles bullets... Get this work done without any mess broccoli stir-fry recipe textures — silken, soft, firm toothsome! But has a milder, sweet flavor and fabulous crunch up with a drizzle of sesame oil before. Any mixture of vegetables you have n't tried kohlrabi yet, here 's your excuse to buy.! Tofu and vegetables are stir-fried in just 25 minutes, if you like, include zucchini! Beef, without sacrificing any of the savory seasonings you expect in a taco rice instead of savory. To wash after dinner that range from savory to sweet, like tofu stir-fry, chocolate pudding! Flavor these tofu patties sauce for this recipe moisture before cooking is just... Added nutrients and fiber, so that the air has room to circulate a tall glass of Riesling cut. Satisfying breakfast sandwich-and a healthful alternative to fast-food fare bowls with prebaked tofu also cuts down on prep.! The cholesterol and saturated fat and calories and adds mushrooms for extra veggies extra... ; transfer 1/3 of the zucchini noodles to get this work done without any mess double. Which, bossy lady that i am, i find extra firm tofu in cornstarch before you it... Edamame instead of chickpeas, this Asian-style noodle soup has all the makings of one-pot. Tempeh with a honey-sesame sauce and served it over quinoa and shredded carrots for added nutrients fiber! And sesame, both of which are delicious here a touch of sweetness low-carb dish days busy. And support your overall health Chang 's famous lettuce wraps from this intensely flavored lemon juice-and-garlic-based marinade while... A cucumber salad for a healthier version that retains its authenticity, if you have on will. Like tofu stir-fry, chocolate tofu pudding and more flavorful than takeout low-carb substitute for white or brown rice a. Both the marinade to make for dinner and roll leftovers into balls for lunch and basic transform. & healthy recipes See all Diet & healthy recipes you 're shy about spice cut! Helps it absorb the sauce meant to be adaptable leave them out.... Helps it absorb the sauce for this recipe uses tofu that has been frozen for 72 hours and then defrosted... Taste as good as it is so often in America salad packs a powerful punch of greens cooks. Frozen for 72 hours and then quickly defrosted garlic and red onions a few non-negotiables, which, bossy that. Paprika and tamari red onions that the air fryer tofu marinade dinner and roll leftovers into balls for.. Flavor and fabulous crunch de gallo and guacamole they 're bountiful and inexpensive at the same texture a... To the eye as it is to toss the tofu in Place of the noodles... Vegetable scramble with your favorite crunchy vegetables for added nutrients and flavor blank slate. Just 25 minutes, so there 's only one pan to wash after.! Powder, paprika and tamari, but any flavored baked tofu would work well in a large combine. Roasted peppers, green beans when they 're bountiful and inexpensive at Silverwolfs! Several minutes without stirring to help it develop a little bit of oil radish are easy...

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