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Teriyaki Tofu Stir Fry Delicious and Easy Meal Prep

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- 1 block firm tofu - 2 tablespoons cornstarch - 1 bell pepper - 1 cup broccoli florets - 1 cup snap peas - 2 cloves garlic - 1 teaspoon ginger - ¼ cup teriyaki sauce - 1 tablespoon sesame oil - 1 tablespoon sesame seeds - 2 green onions - Cooked rice or quinoa When I create a Teriyaki Tofu Stir Fry, I start with fresh and simple ingredients. First, I use one block of firm tofu. This gives a nice texture and holds up well when cooked. I also add two tablespoons of cornstarch. This helps the tofu get crispy and golden. Next, I pick some bright vegetables. I usually choose a bell pepper for color and sweetness. One cup of broccoli florets adds crunch and nutrition. I also like to include one cup of snap peas for their crispness and fresh taste. For flavor, I turn to a few key items. I use two cloves of garlic to give it depth. One teaspoon of fresh ginger adds warmth and spice. For the sauce, I pour in a quarter cup of teriyaki sauce. This sauce brings a sweet and savory touch. Finally, I drizzle one tablespoon of sesame oil. This oil adds a rich, nutty flavor. To finish the dish, I sprinkle one tablespoon of sesame seeds on top. Two chopped green onions add a fresh bite and nice color. I serve the stir fry over cooked rice or quinoa. This meal is satisfying and full of flavor. {{ingredient_image_1}} First, you need to press the tofu. This step is key. Wrap the block of tofu in a clean kitchen towel. Place a heavy object on top. Let it sit for about 15 minutes. This removes excess moisture. Next, cut the pressed tofu into bite-sized cubes. Toss the cubes in cornstarch. Make sure they are evenly coated. This will help them get crispy when cooked. Now, heat vegetable oil in a large non-stick skillet or wok. Use medium-high heat for the best results. Add the tofu cubes. Cook until golden brown, about 3-4 minutes per side. Then, remove the tofu from the pan and set it aside. In the same skillet, add sliced bell pepper, broccoli florets, and snap peas. Stir-fry these for 3-4 minutes. You want them bright and tender-crisp. Now, add minced garlic and fresh grated ginger. Stir quickly to avoid burning. Cook this for another minute. Return the cooked tofu to the skillet. Pour in the teriyaki sauce and sesame oil. Stir everything together. Make sure the tofu and vegetables are evenly coated. Heat through for about 2 minutes. Finally, remove from heat. Sprinkle sesame seeds and chopped green onions on top for garnish. Serve this hot over cooked rice or quinoa. Enjoy your delicious teriyaki tofu stir fry! To make the best teriyaki tofu stir fry, you must focus on the tofu. First, aim for crispiness. Start by pressing the tofu to remove extra moisture. Wrap it in a clean towel and press it down with a heavy object for 15 minutes. This helps it absorb more flavor and get crispy. Use firm tofu for this dish. Firm tofu holds its shape well during cooking. Silken tofu is too soft for stir fry. You want a texture that stands up to frying and adds great bite to your meal. Choosing the right vegetables can elevate your stir fry. Bell peppers, broccoli, and snap peas are tops. They add color, crunch, and nutrition. You can mix and match based on what's in season. In spring, try asparagus or sugar snap peas. In summer, zucchini or bell peppers shine. Fall brings great options like bok choy or carrots. Use what you love or what you find fresh. Teriyaki sauce gives this dish its sweet and savory flavor. You can adjust it to fit your taste. If you want it sweeter, add a bit more sauce. For a saltier kick, try low-sodium soy sauce. If you need a change, use hoisin sauce instead. It adds a different flavor but still delicious. You can also make a homemade sauce with soy sauce, honey, and garlic. This gives you control over the taste, making it even more special. Pro Tips Press Tofu Properly: Make sure to press the tofu long enough to remove excess moisture; this helps it absorb more flavor and achieve a better texture when cooked. Use High Heat: Cooking over medium-high heat allows the tofu to get that crispy exterior while keeping the inside tender, enhancing the overall texture of the dish. Fresh Ingredients Matter: Use fresh vegetables and ginger for the best flavor; this will elevate the taste and provide a vibrant appearance to your stir fry. Customize Your Sauce: Feel free to adjust the teriyaki sauce to your taste; add a splash of lime juice or a sprinkle of chili flakes for a unique twist. {{image_2}} You can change the protein in this stir fry. Adding chicken or shrimp gives a new flavor. Both cook quickly and add a nice texture. Tempeh is also a great choice. It has a nutty taste and is packed with protein. Just cut it into cubes like tofu and follow the same steps. If you need a gluten-free meal, choose a gluten-free teriyaki sauce. Many brands offer this now. You can also replace cornstarch with arrowroot powder or potato starch as a thickener. Both work well in sauces and stir fries. Boost the flavor and nutrition by adding more vegetables. Try carrots, zucchini, or mushrooms. Each adds its own unique taste and color. For plant-based protein, you can add chickpeas or edamame. They blend well and make the meal heartier. To keep your teriyaki tofu stir fry fresh, store leftovers in an airtight container. Place the container in the fridge. It stays good for about 3 to 4 days. Make sure the stir fry cools to room temperature before sealing. This helps prevent moisture buildup that can make your dish soggy. Freezing your stir fry is simple. First, let it cool completely. Then, portion it into freezer-safe bags or containers. Remove as much air as possible to avoid freezer burn. Label each bag with the date. It will last up to 3 months in the freezer. When you're ready to eat, thaw in the fridge overnight before reheating. To reheat without losing texture, use a skillet over medium heat. Add a splash of water or broth to help steam the dish. Stir occasionally until it warms through. You can also use the microwave, but cover it with a damp paper towel to keep moisture in. Heat in short bursts to avoid overcooking. Enjoy your meal just like the first time! Teriyaki sauce is a mix of soy sauce, sugar, and mirin. It gives a sweet and salty taste. You can also find recipes that add ginger and garlic. This sauce coats the tofu and veggies, making them flavorful. Yes, you can make this dish ahead of time. Cook the tofu and veggies, then store them in the fridge. When ready to eat, just warm them up in a pan. This dish tastes great even after a day in the fridge. Teriyaki tofu stir fry is not spicy. The sauce is sweet and savory. However, you can add red pepper flakes if you like heat. This lets you control the spice level to your taste. To increase the cooking portion, simply double the ingredients. For instance, use two blocks of tofu instead of one. You can also add more veggies, like carrots or mushrooms. Just ensure your skillet is big enough to cook everything evenly. You can serve teriyaki tofu stir fry over rice or quinoa. Both options soak up the sauce well. You can also add a side of steamed vegetables for extra color and nutrition. Enjoy with a sprinkle of sesame seeds for crunch! This blog shared a simple way to make teriyaki tofu stir fry. We covered the main ingredients like tofu, vegetables, and flavor enhancers. I walked you through step-by-step cooking, plus tips for perfect tofu and veggie choices. You can even play with variations for different diets. Remember, storing leftovers properly keeps your meal fresh. Explore this dish with your preferred proteins and sides. Enjoy crafting your own tasty takes on this stir fry. Your kitchen is ready for deliciousness!

WANT TO SAVE THIS RECIPE?

If you’re looking for a quick and tasty meal, you’ll love this Teriyaki Tofu Stir Fry. This dish combines crispy tofu with fresh veggies, all coated in sticky teriyaki sauce. It’s perfect for meal prep or a fast weeknight dinner. I’ll guide you step-by-step to make this easy recipe that bursts with flavor. Get ready to impress your taste buds and enjoy a healthy meal packed with goodness!

Why I Love This Recipe

  1. Quick and Easy: This stir fry comes together in just 30 minutes, making it a perfect weeknight meal.
  2. Flavor Packed: The combination of teriyaki sauce, sesame oil, and fresh ginger delivers a delicious flavor explosion.
  3. Healthy and Colorful: Loaded with vibrant vegetables and plant-based protein, it’s both nutritious and visually appealing.
  4. Customizable: You can easily swap out the vegetables or add your favorite proteins, making it versatile for any palate.

Ingredients

Main Ingredients

– 1 block firm tofu

– 2 tablespoons cornstarch

Vegetables

– 1 bell pepper

– 1 cup broccoli florets

– 1 cup snap peas

Flavor Enhancers

– 2 cloves garlic

– 1 teaspoon ginger

– ¼ cup teriyaki sauce

– 1 tablespoon sesame oil

Garnishes

– 1 tablespoon sesame seeds

– 2 green onions

– Cooked rice or quinoa

When I create a Teriyaki Tofu Stir Fry, I start with fresh and simple ingredients. First, I use one block of firm tofu. This gives a nice texture and holds up well when cooked. I also add two tablespoons of cornstarch. This helps the tofu get crispy and golden.

Next, I pick some bright vegetables. I usually choose a bell pepper for color and sweetness. One cup of broccoli florets adds crunch and nutrition. I also like to include one cup of snap peas for their crispness and fresh taste.

For flavor, I turn to a few key items. I use two cloves of garlic to give it depth. One teaspoon of fresh ginger adds warmth and spice. For the sauce, I pour in a quarter cup of teriyaki sauce. This sauce brings a sweet and savory touch. Finally, I drizzle one tablespoon of sesame oil. This oil adds a rich, nutty flavor.

To finish the dish, I sprinkle one tablespoon of sesame seeds on top. Two chopped green onions add a fresh bite and nice color. I serve the stir fry over cooked rice or quinoa. This meal is satisfying and full of flavor.

Step-by-Step Instructions

Preparing the Tofu

First, you need to press the tofu. This step is key. Wrap the block of tofu in a clean kitchen towel. Place a heavy object on top. Let it sit for about 15 minutes. This removes excess moisture.

Next, cut the pressed tofu into bite-sized cubes. Toss the cubes in cornstarch. Make sure they are evenly coated. This will help them get crispy when cooked.

Stir-Frying Process

Now, heat vegetable oil in a large non-stick skillet or wok. Use medium-high heat for the best results. Add the tofu cubes. Cook until golden brown, about 3-4 minutes per side. Then, remove the tofu from the pan and set it aside.

In the same skillet, add sliced bell pepper, broccoli florets, and snap peas. Stir-fry these for 3-4 minutes. You want them bright and tender-crisp.

Now, add minced garlic and fresh grated ginger. Stir quickly to avoid burning. Cook this for another minute.

Mixing the Ingredients

Return the cooked tofu to the skillet. Pour in the teriyaki sauce and sesame oil. Stir everything together. Make sure the tofu and vegetables are evenly coated. Heat through for about 2 minutes.

Finally, remove from heat. Sprinkle sesame seeds and chopped green onions on top for garnish. Serve this hot over cooked rice or quinoa. Enjoy your delicious teriyaki tofu stir fry!

Tips & Tricks

Perfecting the Tofu

To make the best teriyaki tofu stir fry, you must focus on the tofu. First, aim for crispiness. Start by pressing the tofu to remove extra moisture. Wrap it in a clean towel and press it down with a heavy object for 15 minutes. This helps it absorb more flavor and get crispy.

Use firm tofu for this dish. Firm tofu holds its shape well during cooking. Silken tofu is too soft for stir fry. You want a texture that stands up to frying and adds great bite to your meal.

Vegetable Selection

Choosing the right vegetables can elevate your stir fry. Bell peppers, broccoli, and snap peas are tops. They add color, crunch, and nutrition. You can mix and match based on what’s in season.

In spring, try asparagus or sugar snap peas. In summer, zucchini or bell peppers shine. Fall brings great options like bok choy or carrots. Use what you love or what you find fresh.

Sauce Customization

Teriyaki sauce gives this dish its sweet and savory flavor. You can adjust it to fit your taste. If you want it sweeter, add a bit more sauce. For a saltier kick, try low-sodium soy sauce.

If you need a change, use hoisin sauce instead. It adds a different flavor but still delicious. You can also make a homemade sauce with soy sauce, honey, and garlic. This gives you control over the taste, making it even more special.

Pro Tips

  1. Press Tofu Properly: Make sure to press the tofu long enough to remove excess moisture; this helps it absorb more flavor and achieve a better texture when cooked.
  2. Use High Heat: Cooking over medium-high heat allows the tofu to get that crispy exterior while keeping the inside tender, enhancing the overall texture of the dish.
  3. Fresh Ingredients Matter: Use fresh vegetables and ginger for the best flavor; this will elevate the taste and provide a vibrant appearance to your stir fry.
  4. Customize Your Sauce: Feel free to adjust the teriyaki sauce to your taste; add a splash of lime juice or a sprinkle of chili flakes for a unique twist.

Variations

Protein Alternatives

You can change the protein in this stir fry. Adding chicken or shrimp gives a new flavor. Both cook quickly and add a nice texture. Tempeh is also a great choice. It has a nutty taste and is packed with protein. Just cut it into cubes like tofu and follow the same steps.

Gluten-Free Options

If you need a gluten-free meal, choose a gluten-free teriyaki sauce. Many brands offer this now. You can also replace cornstarch with arrowroot powder or potato starch as a thickener. Both work well in sauces and stir fries.

Vegan Additions

Boost the flavor and nutrition by adding more vegetables. Try carrots, zucchini, or mushrooms. Each adds its own unique taste and color. For plant-based protein, you can add chickpeas or edamame. They blend well and make the meal heartier.

Storage Info

Storing Leftovers

To keep your teriyaki tofu stir fry fresh, store leftovers in an airtight container. Place the container in the fridge. It stays good for about 3 to 4 days. Make sure the stir fry cools to room temperature before sealing. This helps prevent moisture buildup that can make your dish soggy.

Freezing Instructions

Freezing your stir fry is simple. First, let it cool completely. Then, portion it into freezer-safe bags or containers. Remove as much air as possible to avoid freezer burn. Label each bag with the date. It will last up to 3 months in the freezer. When you’re ready to eat, thaw in the fridge overnight before reheating.

Reheating Tips

To reheat without losing texture, use a skillet over medium heat. Add a splash of water or broth to help steam the dish. Stir occasionally until it warms through. You can also use the microwave, but cover it with a damp paper towel to keep moisture in. Heat in short bursts to avoid overcooking. Enjoy your meal just like the first time!

FAQs

What is teriyaki sauce made of?

Teriyaki sauce is a mix of soy sauce, sugar, and mirin. It gives a sweet and salty taste. You can also find recipes that add ginger and garlic. This sauce coats the tofu and veggies, making them flavorful.

Can I make this dish ahead of time?

Yes, you can make this dish ahead of time. Cook the tofu and veggies, then store them in the fridge. When ready to eat, just warm them up in a pan. This dish tastes great even after a day in the fridge.

How spicy is teriyaki tofu stir fry?

Teriyaki tofu stir fry is not spicy. The sauce is sweet and savory. However, you can add red pepper flakes if you like heat. This lets you control the spice level to your taste.

How do I increase the cooking portion?

To increase the cooking portion, simply double the ingredients. For instance, use two blocks of tofu instead of one. You can also add more veggies, like carrots or mushrooms. Just ensure your skillet is big enough to cook everything evenly.

What can I serve with teriyaki tofu stir fry?

You can serve teriyaki tofu stir fry over rice or quinoa. Both options soak up the sauce well. You can also add a side of steamed vegetables for extra color and nutrition. Enjoy with a sprinkle of sesame seeds for crunch!

This blog shared a simple way to make teriyaki tofu stir fry. We covered the main ingredients like tofu, vegetables, and flavor enhancers. I walked you through step-by-step cooking, plus tips for perfect tofu and veggie choices. You can even play with variations for different diets. Remember, storing leftovers properly keeps your meal fresh. Explore this dish with your preferred proteins and sides. Enjoy crafting your own tasty takes on this stir fry. Your kitchen is ready for deliciousnes

- 1 block firm tofu - 2 tablespoons cornstarch - 1 bell pepper - 1 cup broccoli florets - 1 cup snap peas - 2 cloves garlic - 1 teaspoon ginger - ¼ cup teriyaki sauce - 1 tablespoon sesame oil - 1 tablespoon sesame seeds - 2 green onions - Cooked rice or quinoa When I create a Teriyaki Tofu Stir Fry, I start with fresh and simple ingredients. First, I use one block of firm tofu. This gives a nice texture and holds up well when cooked. I also add two tablespoons of cornstarch. This helps the tofu get crispy and golden. Next, I pick some bright vegetables. I usually choose a bell pepper for color and sweetness. One cup of broccoli florets adds crunch and nutrition. I also like to include one cup of snap peas for their crispness and fresh taste. For flavor, I turn to a few key items. I use two cloves of garlic to give it depth. One teaspoon of fresh ginger adds warmth and spice. For the sauce, I pour in a quarter cup of teriyaki sauce. This sauce brings a sweet and savory touch. Finally, I drizzle one tablespoon of sesame oil. This oil adds a rich, nutty flavor. To finish the dish, I sprinkle one tablespoon of sesame seeds on top. Two chopped green onions add a fresh bite and nice color. I serve the stir fry over cooked rice or quinoa. This meal is satisfying and full of flavor. {{ingredient_image_1}} First, you need to press the tofu. This step is key. Wrap the block of tofu in a clean kitchen towel. Place a heavy object on top. Let it sit for about 15 minutes. This removes excess moisture. Next, cut the pressed tofu into bite-sized cubes. Toss the cubes in cornstarch. Make sure they are evenly coated. This will help them get crispy when cooked. Now, heat vegetable oil in a large non-stick skillet or wok. Use medium-high heat for the best results. Add the tofu cubes. Cook until golden brown, about 3-4 minutes per side. Then, remove the tofu from the pan and set it aside. In the same skillet, add sliced bell pepper, broccoli florets, and snap peas. Stir-fry these for 3-4 minutes. You want them bright and tender-crisp. Now, add minced garlic and fresh grated ginger. Stir quickly to avoid burning. Cook this for another minute. Return the cooked tofu to the skillet. Pour in the teriyaki sauce and sesame oil. Stir everything together. Make sure the tofu and vegetables are evenly coated. Heat through for about 2 minutes. Finally, remove from heat. Sprinkle sesame seeds and chopped green onions on top for garnish. Serve this hot over cooked rice or quinoa. Enjoy your delicious teriyaki tofu stir fry! To make the best teriyaki tofu stir fry, you must focus on the tofu. First, aim for crispiness. Start by pressing the tofu to remove extra moisture. Wrap it in a clean towel and press it down with a heavy object for 15 minutes. This helps it absorb more flavor and get crispy. Use firm tofu for this dish. Firm tofu holds its shape well during cooking. Silken tofu is too soft for stir fry. You want a texture that stands up to frying and adds great bite to your meal. Choosing the right vegetables can elevate your stir fry. Bell peppers, broccoli, and snap peas are tops. They add color, crunch, and nutrition. You can mix and match based on what's in season. In spring, try asparagus or sugar snap peas. In summer, zucchini or bell peppers shine. Fall brings great options like bok choy or carrots. Use what you love or what you find fresh. Teriyaki sauce gives this dish its sweet and savory flavor. You can adjust it to fit your taste. If you want it sweeter, add a bit more sauce. For a saltier kick, try low-sodium soy sauce. If you need a change, use hoisin sauce instead. It adds a different flavor but still delicious. You can also make a homemade sauce with soy sauce, honey, and garlic. This gives you control over the taste, making it even more special. Pro Tips Press Tofu Properly: Make sure to press the tofu long enough to remove excess moisture; this helps it absorb more flavor and achieve a better texture when cooked. Use High Heat: Cooking over medium-high heat allows the tofu to get that crispy exterior while keeping the inside tender, enhancing the overall texture of the dish. Fresh Ingredients Matter: Use fresh vegetables and ginger for the best flavor; this will elevate the taste and provide a vibrant appearance to your stir fry. Customize Your Sauce: Feel free to adjust the teriyaki sauce to your taste; add a splash of lime juice or a sprinkle of chili flakes for a unique twist. {{image_2}} You can change the protein in this stir fry. Adding chicken or shrimp gives a new flavor. Both cook quickly and add a nice texture. Tempeh is also a great choice. It has a nutty taste and is packed with protein. Just cut it into cubes like tofu and follow the same steps. If you need a gluten-free meal, choose a gluten-free teriyaki sauce. Many brands offer this now. You can also replace cornstarch with arrowroot powder or potato starch as a thickener. Both work well in sauces and stir fries. Boost the flavor and nutrition by adding more vegetables. Try carrots, zucchini, or mushrooms. Each adds its own unique taste and color. For plant-based protein, you can add chickpeas or edamame. They blend well and make the meal heartier. To keep your teriyaki tofu stir fry fresh, store leftovers in an airtight container. Place the container in the fridge. It stays good for about 3 to 4 days. Make sure the stir fry cools to room temperature before sealing. This helps prevent moisture buildup that can make your dish soggy. Freezing your stir fry is simple. First, let it cool completely. Then, portion it into freezer-safe bags or containers. Remove as much air as possible to avoid freezer burn. Label each bag with the date. It will last up to 3 months in the freezer. When you're ready to eat, thaw in the fridge overnight before reheating. To reheat without losing texture, use a skillet over medium heat. Add a splash of water or broth to help steam the dish. Stir occasionally until it warms through. You can also use the microwave, but cover it with a damp paper towel to keep moisture in. Heat in short bursts to avoid overcooking. Enjoy your meal just like the first time! Teriyaki sauce is a mix of soy sauce, sugar, and mirin. It gives a sweet and salty taste. You can also find recipes that add ginger and garlic. This sauce coats the tofu and veggies, making them flavorful. Yes, you can make this dish ahead of time. Cook the tofu and veggies, then store them in the fridge. When ready to eat, just warm them up in a pan. This dish tastes great even after a day in the fridge. Teriyaki tofu stir fry is not spicy. The sauce is sweet and savory. However, you can add red pepper flakes if you like heat. This lets you control the spice level to your taste. To increase the cooking portion, simply double the ingredients. For instance, use two blocks of tofu instead of one. You can also add more veggies, like carrots or mushrooms. Just ensure your skillet is big enough to cook everything evenly. You can serve teriyaki tofu stir fry over rice or quinoa. Both options soak up the sauce well. You can also add a side of steamed vegetables for extra color and nutrition. Enjoy with a sprinkle of sesame seeds for crunch! This blog shared a simple way to make teriyaki tofu stir fry. We covered the main ingredients like tofu, vegetables, and flavor enhancers. I walked you through step-by-step cooking, plus tips for perfect tofu and veggie choices. You can even play with variations for different diets. Remember, storing leftovers properly keeps your meal fresh. Explore this dish with your preferred proteins and sides. Enjoy crafting your own tasty takes on this stir fry. Your kitchen is ready for deliciousness!

Teriyaki Tofu Stir Fry

A delicious and healthy stir fry featuring tofu, fresh vegetables, and a savory teriyaki sauce.
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Course Main Course
Cuisine Asian
Servings 3
Calories 250 kcal

Ingredients
  

  • 1 block firm tofu, pressed and cubed
  • 2 tablespoons cornstarch
  • 2 tablespoons vegetable oil
  • 1 whole bell pepper, sliced (red or yellow)
  • 1 cup broccoli florets
  • 1 cup snap peas
  • 2 cloves garlic, minced
  • 1 teaspoon ginger, fresh grated
  • 0.25 cup teriyaki sauce
  • 1 tablespoon sesame oil
  • 1 tablespoon sesame seeds (for garnish)
  • 2 whole green onions, chopped (for garnish)
  • 1 serving cooked rice or quinoa, for serving

Instructions
 

  • Start by pressing the tofu to remove excess moisture. Wrap it in a clean kitchen towel and place a heavy object on top for about 15 minutes.
  • Once pressed, cut the tofu into bite-sized cubes and toss them in cornstarch until evenly coated.
  • In a large non-stick skillet or wok, heat the vegetable oil over medium-high heat. Add the tofu cubes and cook until golden brown, about 3-4 minutes per side. Remove from the pan and set aside.
  • In the same skillet, add the bell pepper, broccoli, and snap peas. Stir-fry for 3-4 minutes until the vegetables are bright and tender-crisp.
  • Add the minced garlic and grated ginger, stirring quickly to avoid burning, and cook for an additional minute.
  • Return the cooked tofu to the skillet and pour in the teriyaki sauce and sesame oil. Stir everything together until the tofu and vegetables are evenly coated and heated through, about 2 minutes.
  • Remove from heat and sprinkle with sesame seeds and chopped green onions for garnish.
  • Serve hot over cooked rice or quinoa.

Notes

Serve in a large bowl with a sprinkle of sesame seeds on top and a side of steamed rice or quinoa, adding a lime wedge for an extra zing!
Keyword stir fry, teriyaki, tofu, vegetarian

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