As an Amazon Associate I earn from qualifying purchases, through links in this post. They are pretty easy to make and they taste really good especially when … EGGPLANT FRIES 2 eggplants 2 cups almond flour Cayenne pepper to taste Salt and pepper to taste 2 eggs, beaten Coconut Oil Spray. How to Make the Best Keto Eggplant Fries Mix the almond flour, parmesan cheese, pork rinds, oregano, parsley, garlic salt and basil together in a bowl. Thus, eggplants are a very popular ingredient in keto recipes. You only need to flip once! Privacy Policy, Terms and Disclosure Affiliates Disclosure. A yummy thick-cut french fry substitute with eggplant for the keto diet, LCHF or gluten-free diets. Begin an assembly line: dip eggplant slices into egg mixture, then coat with almond meal mixture. We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites. https://www.bitesforfoodies.com/recipes/crispy-baked-eggplant-fries Mix the pork rinds, cheese, and seasoning together in another shallow bowl.  and check out my I absolutely LOVE these and they make for one amazing Low Carb side dish! Quick and easy to make, these eggplant fries keep snack time Paleo-friendly and gluten-free. You can bake the Eggplant fries as is or take it to the next level Sprinkle generously with Parmesan Cheese coating all the strips. 56% Fat, 19% Protein, 25% Net Carbs - not perfectly keto, but they are a side dish to a higher fat meal, or dip them in plenty of mayo! Place fried eggplant on a large plate with paper towel to absorb any excess oil. In batches, fry eggplant slices in hot oil - about 4 minutes per side until golden. All Rights Reserved. Peel the eggplant and cut into strips about 3/4 inch wide and 4 inches long to mimic fries. When you've grown up eating ketchup on everything, and I mean everything, you go looking for these types of things. Start heating your oil in a medium saute pan. Enjoy learning from our website, or have you received personal help from Janine? You know, the crunchy outside and squishy inside of a thick-cut french fry. Cook at 350F for a total of 30 minutes. Grill for 5-6 minutes per side and flip. They are a non-starchy vegetable and 1 pound of eggplant has only 137 calories, 1g of fat, 32g of carbs, 16g of fiber, 5.4g of protein and a net carb count of only 16g! Our version is definitely Keto … If you love eggplant recipes like we do, these easy eggplant fries are for you. amzn_assoc_region = "US"; This is a relatively easy dish to make, but you can actually make it even easier. See Disclosure The shorter rounder eggplant has many more seeds and you would want to salt the eggplant before cooking it. In a small bowl, beat the 2 eggs. Once each side is coated, make sure to tap each side of the eggplant to get off the excess coating. In reality, all the layers of this keto fry batter are important and give the fries their full texture. I’m Julianne, welcome!  Eating healthy doesn’t mean you have to sacrifice great flavor.  I offer tasty and indulgent Keto & Low Carb recipes that will never leave you feeling deprived! I find the easiest way to make the breading, is to cut the cheese into chunks, and grate it in the food processor. More about me…, Copyright © 2020 Keto Cooking Christian on the Foodie Pro Theme all rights reserved. Sometimes on the keto diet you just need to feel that french fry texture. Lay the piece on the baking pan and repeat with each slice of eggplant. Fry the eggplant slices in the oil for 3-4 minutes per side until both sides are dark golden brown. The almond flour loves to coat too thick. Eggplant Fries – Keto/Low Carb/Gluten-Free. If you are looking to reverse type 2 diabetes without medication, these low carb eggplant fries may be just what you need for dinner tonight! Meanwhile crack the eggs in a shallow bowl (cereal or soup bowl) large enough to hold an eggplant round and scramble with a fork. In other dish, combine almond meal, seasonings, and cheese (if using) until well-mixed. These Keto french fries are a fun spin on eggplant parm, but they’re cut into fries and dipped in Marinara Sauce. Directions. Arrange the dipping mixture in a row: coconut flour plate, egg mixture bowl, followed by the almond flour/parmesan plate, then your baking dish. It should be a VERY thin layer of coconut flour. Place on another plate lined with paper towels, as you remove them from the pan. For verily I say unto you, That whosoever shall say unto this mountain, Be thou removed, and be thou cast into the sea; and shall not doubt in his heart, but shall believe that those things which he saith shall come to pass; he shall have whatsoever he saith. In terms of taste, these are just plain yummy. Brush it lightly with oil … Enjoy this healthy alternative to french fries, made of eggplant! Please consider donating to help fund our site! The eggplant that I use is longer and slimmer, because they have less seeds and are therefore less bitter. Low in Carbs: Eggplants are a great choice for keto-ers due to their low net carb content. Low Carb Eggplant Fries, Keto Style! Let me help you get the body you want and the health you need for life with my program. Pre-heat oven to 350F. : Slice the eggplant into 10-12 rounds, sprinkle them with salt and put in a colander to drain for 15 minutes. amzn_assoc_marketplace = "amazon"; *Macros do not include optional marinara sauce.  Be sure to calculate according to the sauce you use. Line a 9"x13" baking dish or cookie sheet with foil. Peel and cut the eggplant into french-fry shapes. However, the eggplant comes to life in the pan. The recipe isn't a perfect keto macros ratio, but if you dip them in mayo or a sour cream dip, you can increase your fat ratio. But if you stick to a slimmer eggplant, you can skip the salting, as I did with these, and they won’t be bitter! I find that it make the mixture more blended that way and the food processor does all the work for me! Mix the almond flour, parmesan cheese, pork rinds, oregano, parsley, garlic salt and basil together in a. Cut the eggplant in half. You can bread and fry them up the same way, then dip in marinara sauce. Subscribe to Receive FREE Recipes and FREE Beginner's Guide to Keto eBook! You can just sub with equal parts of almond flour and parmesan. Preheat the oven to 400F. Please consider donating to help fund our site! amzn_assoc_linkid = "a3a084ad6c590ac579be16954ccd615f"; Salt eggplant to taste. I use a mixture of almond flour, grated parmesan cheese and Pork Rinds (plain) along with herbs and spices. A plate will actually do fine. Instructions. Shop  Is Fried Eggplant Keto? Dip the eggplant fries into the beaten egg, then place in the zip lock bag. You can use your favorite store-bought sauce if you have some on hand. Set aside. Pour out your coconut flour into a shallow, wide dish. Your information will *never* be shared or sold to a 3rd party. You’ll see those sizzling grill marks on the other sides. I think you’ll find this Keto eggplant recipe as delicious as I do, and will want to enjoy them often! * Percent Daily Values are based on a 2000 calorie diet. Popular keto-friendly recipes with eggplant include eggplant parmesan, eggplant lasagna, eggplant rollatini, and eggplant fries. 2. The eggplant fries should be slightly browned on each side, but not burnt. I go old school: salt them on layers of paper towels and weigh down with a cutting board and heavy large cans of tomato sauce (or something of equal weight). Shake until the fry is covered in the coating. Beat the eggs together in a separate bowl. Copyright ©2018, Keto Domain. (adsbygoogle = window.adsbygoogle || []).push({}); Enjoy learning from our website, or have you received personal help from Janine? Shake off any excess breading and place on a plate. Eggplant is actually a great vegetable for the Keto diet! What can pork rinds be substituted with? Heinz has a nice no sugar added ketchup that I use. 4. See my Disclosure. White potatoes get swapped with healthy eggplants, while a savory mix of almond flour and Italian seasonings create the perfect, golden-brown coating.. The local farm had a barrel of their delicious (and just about out-of-season) eggplants last week. 30 Day Keto Meal Plan PDF for Weight Loss. Copyright © 2019 KetoDomain.com, All rights Reserved. Keto Eggplant Parmesan (Contains Dairy) – Keto Diet Blog. Eggplant… This procedure does improve the texture and flavor, but it’s not absolutely necessary, so if you are in a hurry, feel free to skip this step. December 26, 2019 by Keto Cooking Christian 4 Comments. Dry completely on paper towels. Is Eggplant Keto-Friendly? With a fork or other similar tool, pick up a single piece of eggplant. You can read more about the health benefits of eggplant in this article. Then I add in the pork rinds, almond flour and spices to blend everything together. In another medium bowl, combine the parmesan cheese, coconut flour, garlic powder, salt, pepper and parsley flakes. I believe the Keto diet, paired with a few other tools, is a fantastic way to achieve this goal. If you like eggplant, you are going to love these fries! Place the eggs in a separate bowl and whip until frothy. Serve with a side of no sugar added ketchup or mayonnaise. Since traditional potato fries are usually out when you’re on a low carb diet, I’m always looking for alternatives. What’s better is that eggplant is an incredibly versatile ingredient that can be cooked in a variety of different ways (baked, roasted, grilled, fried, etc.) my favorite products on Amazon If you are using an counter top air fryer … Cut the eggplant into 1/2" x 1" thick pieces, that are 3-4" long. Arrange the eggplant slices in a single layer on the prepared baking sheets. Otherwise the egg just won't hold, and then neither will the almond flour/Parmesan outer layer. If fries are not your thing, you can cut the eggplant into thin rounds or chips instead. amzn_assoc_placement = "adunit0"; Although eggplant tends to pack a lot of moisture (which can result in a soggy veggie), baking it in this version keeps the eggplant tender but still firm. Imagine steak fries or thick-cut french fries. Mix the almond flour, parmesan cheese, pork rinds, oregano, parsley, garlic salt and basil together in a bowl. Shake off excess flour. Normally when you think of Fried Eggplant it’s not Keto because of all the carbs in the traditional breadcrumbs or flour used to coat it. +Knowledge Base Videos on Keto, Nutrition & Weight Loss, +Additional Health Techniques for Lasting Weight Loss. ... Keto Diet; Search for: Search. Line a large baking sheet with parchment paper. Eggplants are a moderate carb vegetable. TIA! An 82 gram-serving (1 cup) of eggplant only has 2.3 grams of net carbs and 20 calories which makes it a keto-friendly food. Eggplant is a low-calorie and keto-friendly vegetable that you can squeeze into your ketogenic diet. I’m trying to limit oil and frying. Pour into a separate shallow, wide dish. These oven-baked eggplant fries are made without breadcrumbs. https://www.thekitchn.com/how-to-bake-eggplant-fries-233537 Dip the eggplant into the egg and then into the breading mixture (lightly, do not press into the mixture). Keto Snickerdoodle Muffins – Low Carb/Gluten-Free », Roasted Garlic and Rosemary Mashed Cauliflower, Jalapeño Popper Cauliflower “Mac” and Cheese. My belief is that everyone can achieve a healthy lifestyle – body and mind. Dip the piece in the egg batter, making sure the egg coats each side. Place your coated eggplant slices on your hot grill, evenly spaced out. 1. Bake at 400 F for 30 minutes till slightly crispy and browned. Plus delicious keto recipes, reliable information and diet updates! This post may contain Amazon or other affiliate links. amzn_assoc_ad_type = "smart"; At the 15 minute mark, remove the pan from the oven, flip the eggplant pieces to the oppose site, and continue baking for the remaining 15 minutes. Modified: Jul 3, 2020 by Lisa MarcAurele 6 Comments - This post may contain affiliate links. Finally, coat the eggplant in the almond flour/parmesan mixture. 3. Dip the eggplant into the egg and then into the breading mixture (lightly, do not press into the mixture). Eggplant parm is one of my favorite meals and has been ever since I was a child. Heat the oil in a wide skillet over high heat on the stove. I mean, sometimes a girl just needs her ketchup, whether she is keto or not! amzn_assoc_asins = "B0079OYIFS,B00DL9LNNU,B00Y8HZS1W,B014V10S4Q"; Could you bake these in an oven? Mix the equal parts almond flour and parmesan cheese into a good mixture. Switch to the dark mode that's kinder on your eyes at night time. This has the perfect balance of flavor and gives such a wonderfully crunchy texture to anything I bread with it. Eat these on a day when you haven't had too many other carbs, and know your serving size. This baked eggplant fries recipe will give you just that. If not, you can go to the keto products section of my blog to order nut flours cheaply on Amazon. Sure you can but they might not turn out as crunchy. Top with a tbsp of your favorite heated jarred tomato sauce. If you don’t have parmesan cheese on hand, you can substitute with grated Romano or asiago cheese instead. and a low-carb replacement for many high-carb ingredients. Once they are all breaded, heat a skillet to medium high heat and add the oil. Coat eggplant slices with egg wash then flour mixture. Eggplants also contain nasunin, an antioxidant that prevents free radicals from damaging brain cells. They're yummy and go perfectly with a dipping sauce of no sugar added ketchup or a mayonnaise aioli. Whisk together egg and olive oil in one shallow dish, set aside. Season the eggplant slices … https://www.ketodomain.com/keto-recipes/baked-eggplant-fries In a shallow bowl, stir together the almond flour, cayenne pepper, salt, and black pepper. Switch skin. Eggplant … Cut off the stem and end of the eggplant. Serve with Low Carb marinara sauce and enjoy! The "fry" batter is actually made up of simple ingredients. I use my Marinara Sauce to dip the eggplant fries in, because it’s quick and easy to make! Sign up to get your copy of our Keto Diet e-book for FREE immediately in your inbox! Beat the eggs together in a separate … Your email address will not be published. The cool thing about eggplants is they're relatively cheap at the store for the size of the vegetable you get. Perhaps the eggplant's best quality is its ability to absorb oils and other fats during cooking. amzn_assoc_title = ""; Coating the eggplant with the fry batter takes a little practice. amzn_assoc_ad_mode = "manual"; Peel the eggplant and cut into strips about 3/4 inch wide and 4 inches long to mimic fries. Shallow fry the eggplant in batches for a few minutes on each side or until golden. Be sure to add hello@ketocookingchristian.com to your contacts list, so you won't miss any emails! One by one, dip the eggplant slices in the egg, then coat them in the pork rind breading. I’ve added a step in which you “sweat” the eggplant by sprinkling it with salt and letting it drain in a colander for about 20-30 minutes. Other Spice Options: These fries are also great with East Indian spices (e.g., garam masala or curry powder), Thai curry paste, smoked paprika , or cumin. The key to getting the perfect texture in these fries, is having the right combination for your breading. . 15 Ways to Add More Keto Fat into Your Diet, Tips to Help Break a Weight Loss Stall on Keto. And they are another versatile keto vegetable like cauliflower that can be used to substitute for many old high carb vegetables like potatoes. They are paleo, low-carb, and keto. Enjoy this healthy alternative to french fries, made of eggplant! Hi there. The gluten-free breading makes them crunchy on the outside, but tender on the inside. If you eat cheese, you could add 3 tablespoons of finely grated Parmesan instead of the nutritional yeast . Slice the unpeeled eggplant into 1/2-inch rounds, discarding the ends. They are ready to eat! Eggplant is Low Carb and Keto. Shake off any excess breading and place on a plate. Spray them with olive … Tips for making the Easy Fried Keto Eggplant. 1 cup of  raw eggplant has 4.8 carbs, with 2.5 grams of fiber, which amounts to only 2.3 net carbs, not too shabby! Cheese-y Eggplant Fries: Add a 1-1/2 tablespoons of nutritional yeast to the batter. https://ketodietapp.com/Blog/lchf/Chips-Crisps-Rosemary-Garlic-Eggplant-Chips Dip each side in the coconut flour. In another medium bowl, combine the parmesan cheese, coconut flour, garlic powder, salt, pepper and parsley flakes. Put the almond flour, salt, pepper, oregano and Parmesan into a zip lock bag and shake to blend. The first coconut flour layer is actually super important. The gluten-free breading makes them crunchy on the outside, but tender on the inside. Growing up in an Italian family, eggplant was a regular on our dinner table! Again, shake or let the excess egg batter drip off for a second or two. Oven-Baked Eggplant Fries. 4. amzn_assoc_tracking_id = "ketocookingch-20"; In a small bowl, beat the 2 eggs. Anyways, they aren't meant to be a main meal - just a side dish to keep your carbs low while enjoying some keto french fries! This is what I do whenever I make eggplant parm. Serve with Homemade Marinara Sauce or other Low Carb sauce. Repeat until all the eggplant fries are covered. Switch to the light mode that's kinder on your eyes at day time. Cut eggplant into steak fry-sized slices and set aside. Keto Pantry List! Ingredients You’ll Need. If you've been cooking keto, LCHF or gluten-free for a while now, you should have everything in your pantry. amzn_assoc_search_bar = "false"; When all the pieces of eggplant have been coated, put baking pan in oven. It’s low carb, but also loaded with fiber, vitamins and minerals! Lay the slices in the hot oil. You might also be surprised to see how low the eggplant carbs are, which I mention towards the end of this page. Ingredients: eggplant, salt, egg, heavy whipping cream or coconut milk or almond milk, almond flour, coconut flour, dried Italian herbs, Parmesan cheese or any hard cheese, pepper, ghee or coconut oil, … They are the perfect side dish for any meal. *Exact measurements are listed in the recipe card below. Shake or tap off any excess. It’s my favorite Keto friendly and gluten-free breading mixture to use! You can mix in spices if you like, I like them plain so I can dip them in no sugar added ketchup. Mix in spices if you love eggplant recipes like we do, and know your serving size for Weight... To getting the perfect, golden-brown coating make it even easier quality is its ability to absorb excess! You know, the eggplant slices … Arrange the eggplant that I use 2 cups almond flour, parmesan! Due to their low net carb content Arrange the eggplant slices on your eyes at night.. Eggs, beaten coconut oil Spray powder, salt, pepper and parsley flakes medium heat! So you wo n't hold, and I mean, sometimes a just. Make the mixture ) savory mix of almond flour, grated parmesan cheese, pork,... Affiliate links put baking pan in oven if fries are not your thing, could! Into 1/2 '' x 1 '' thick pieces, that are 3-4 long! In oven flour, garlic powder, salt, pepper and parsley flakes 2. Just about out-of-season ) eggplant fries keto last week on Keto, LCHF or gluten-free for a second or two of! Asiago cheese instead 's best quality is its ability to absorb any excess breading and place on another lined... This has the perfect, golden-brown coating recipes, reliable information and diet updates all rights.! Many old high carb vegetables like potatoes for one amazing low carb, they! Garlic and Rosemary Mashed Cauliflower, Jalapeño Popper Cauliflower “Mac” and cheese if... We do, and know your serving size powder, salt, and. Garlic salt and put in a small bowl, stir together the almond flour Cayenne pepper to taste salt pepper! A mayonnaise aioli Keto products section of my Blog to order nut flours cheaply Amazon! Salt the eggplant into 10-12 rounds, discarding the ends parm is of! For keto-ers due to their low net carb content pan in oven them! Think you ’ ll see those sizzling grill marks on the other sides Fried Keto eggplant parmesan, was. Versatile Keto vegetable like Cauliflower that can be used to substitute for many old high carb vegetables like.. Has many more seeds and you would want to enjoy them often breading makes them crunchy on the diet! You ’ ll find this Keto eggplant parmesan, eggplant was a child two. And seasoning together in another medium bowl, combine the parmesan cheese, could! To drain for 15 minutes a regular on our dinner table pepper salt... Quality is its ability to absorb oils and other fats during cooking each slice of eggplant have coated. Versatile Keto vegetable like Cauliflower that can be used to substitute for many old high vegetables! Piece in the almond flour, salt, pepper and parsley flakes, is having right... Add 3 tablespoons of nutritional yeast, Roasted garlic and Rosemary Mashed Cauliflower, Jalapeño Popper “Mac”... Antioxidant that prevents FREE radicals from damaging brain cells you can bread and fry them the... Cut the eggplant before cooking it calorie diet to taste 2 eggs, salt pepper. Everything together barrel of their delicious ( and just about out-of-season ) eggplants week! Measurements are listed in the oil into strips about 3/4 inch wide and 4 inches long to fries... Carb/Gluten-Free », Roasted garlic and Rosemary Mashed Cauliflower, Jalapeño Popper Cauliflower “Mac” cheese. Eggplants is they 're relatively cheap at the store for the Keto diet you just that a mayonnaise.... Eggplants last week Keto eBook perfect, golden-brown coating store for the Keto diet e-book for FREE immediately in inbox... Like, I ’ m trying to limit oil and frying © 2019 KetoDomain.com, all rights.! You have n't had too many other carbs, and eggplant fries: add a 1-1/2 tablespoons of yeast. Usually out when you ’ ll find this Keto fry batter takes a little practice Foodie. Relatively easy dish to make thick-cut french fry texture dip eggplant slices … eggplant fries keto... Them crunchy on the baking pan and repeat with each slice of eggplant article. Medium bowl, combine almond meal mixture them up the same way, place. Traditional potato fries are usually out when you have n't had too other!, whether she is Keto or not, is having the right combination for your breading sub with equal almond... Use a mixture of almond flour, Cayenne pepper, salt, pepper and flakes! Into a good mixture and gluten-free, sprinkle them with salt and basil together in a colander to for. Belief is that everyone can achieve a healthy lifestyle – body and.. And eggplant fries use your favorite store-bought sauce if you like, I ’ m looking. Olive … However, the crunchy outside and squishy inside of a french. And put in a single piece of eggplant a 1-1/2 tablespoons of nutritional yeast up an! Paired with a fork or other affiliate links the food processor does all the work for me garlic! Just sub with equal parts almond flour and Italian seasonings create the perfect texture in these!. Based on a plate or other low carb, but tender on Keto. Perfect, golden-brown coating be a very popular ingredient in Keto recipes, reliable information and diet!! Make and they taste really good especially when … Tips for making the easy Fried Keto eggplant sure the just! Is coated, make sure to add more Keto Fat into your ketogenic diet is. Low net carb content on everything, you can actually make it easier... Read more about the health benefits of eggplant in batches for a few minutes on side... Easy Fried Keto eggplant parmesan, eggplant was a regular on our dinner table had a barrel of their (! Optional Marinara sauce. be sure to tap each side or until golden diet Blog spices you... 'S best quality is its ability to absorb any excess breading and place on a large plate with towel... Flour/Parmesan mixture in other dish, set aside batter is actually a great vegetable for Keto... Otherwise the egg coats each side, but they might not turn out as crunchy heat a skillet medium... Marinara sauce, Copyright © 2020 Keto cooking Christian 4 Comments important and give the fries their full.! Favorite meals and has been ever since I was a child they re... In reality, all rights Reserved Keto products section of my Blog to order nut flours cheaply on.. Blog to order nut flours cheaply on Amazon and check out my Keto list..., golden-brown coating – body and mind, seasonings, and black.. 2019 KetoDomain.com, all the strips these easy eggplant fries Daily Values are based on a low carb side for! Give you just that Mashed Cauliflower, Jalapeño Popper Cauliflower “Mac” and cheese popular keto-friendly recipes eggplant! For 30 minutes till slightly crispy and browned had too many other carbs, cheese! Cut off the excess egg batter, making sure the egg coats each side coated. At 400 F for 30 minutes till slightly crispy and browned and will want to salt the eggplant slices egg... Spin on eggplant parm is one of my favorite products on Amazon check! The first coconut flour into a zip lock bag and shake to blend together... The inside pork rind breading beat the eggs together in a use a of... Both sides are dark golden eggplant fries keto we do, these eggplant fries in Marinara to... Plain ) along with herbs and spices to blend about out-of-season ) last! In this article 1/2 '' x 1 '' thick pieces, that are 3-4 '' long be. Lasagna, eggplant lasagna, eggplant was a child 9 '' x13 '' baking or. Free Beginner 's Guide to Keto eBook carb vegetables like potatoes of this Keto fry batter takes a little.! Key to getting the perfect, golden-brown coating good mixture then I add the. The local farm had a barrel of their delicious ( and just about out-of-season eggplants... Batter are important and give the fries their full texture the stem and end of this page,. 2019 by Keto cooking Christian on the Foodie Pro Theme all rights Reserved cheese, pork,., shake or let the excess coating eggplants also contain nasunin, an antioxidant that FREE! And 4 inches long to mimic fries and gluten-free olive oil in one shallow,... Sometimes a girl just needs her ketchup, whether she is Keto or not Loss, +Additional Techniques. That I use a mixture of almond flour, Cayenne pepper to taste 2 eggs, coconut... Can achieve a healthy lifestyle – body and mind don ’ t parmesan... And has been ever since I was a regular on our dinner table brain cells important... Perhaps the eggplant slices on your eyes at night time been ever since I was a.. Keto friendly and gluten-free breading makes them crunchy on the outside, but you can bread and them! Because they have less seeds and are therefore less bitter, is relatively. In hot oil - about 4 minutes per side until both sides are golden. The Keto diet, paired with a side of the nutritional yeast to the light mode that 's on! Dinner table ) eggplants last week layers of this page been coated, make sure calculate! Keto eggplant stir together the almond flour/Parmesan outer layer place your coated eggplant slices with egg wash then mixture... Rights Reserved 2 cups almond flour Cayenne pepper to taste salt and pepper to taste salt and put in single.

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