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net carbs in mashed cauliflower

Instructions. Read More... As an Amazon Associate I earn from qualifying purchases. Feel better. Add minced garlic. Cauliflower is lower in carbs. 0.5 cup = 125g. Ingredients 1 head cauliflower, cut into florets ½ cup whipped cream cheese 2 cloves garlic, minced 1 teaspoon seasoned salt (such as LAWRY'S®), or to taste Boil for about 20 minutes. 50. 0g Fiber. I prefer frozen because then I don’t have to worry about chopping it. Don’t take my word for it; try it yourself! The net carbs in the Green Giant mashed are just 5 grams per serving, but a serving is a measly half-cup. How Do You Make Mashed Cauliflower. Set aside in colander. With only 6g net carbs in one cup of cauliflower mash versus 40g net carbs in one cup of mashed potatoes, cauliflower mash is definitely a better option when practicing a low carb or keto diet. Please note that some foods may not be suitable for some people and you are urged to seek the advice of a physician before beginning any weight loss effort or diet regimen. Add in your favorite ingredients like cooked bacon, cheese, onions, cream cheese, or sour cream to add some extra pizzazz. Calorie breakdown: 63% fat, 24% carbs, 13% protein. To melt cheese, sprinkle it on top and place the pan under the broiler for a minute or two. 1 meal (226g) Log food: A Healthier You Starts Today Your email address will not be published. Season generously with salt and pepper. Hi! Log food: Jenny Craig Roasted Turkey w/ Gravy & Cauliflower Mash. This site uses Akismet to reduce spam. Life can be busy, so the more shortcuts I have, the better, right? In this case, replacing those mashed potatoes with mashed cauliflower periodically is an easy choice to make. It takes on the flavors of the other ingredients in the recipe. Just keep it in a freezer-safe bag or container for up to 3 months. Learn how your comment data is processed. If you opt to use fresh cauliflower, make sure to cut it into small florets and then boil as directed. You can read more about why cauliflower is great on a low carb diet here. {2 WW Points, Keto, Vegetarian, Gluten-Free}. In addition to being a powerhouse of low carb cuisine, cauliflower also comes with a bunch of health benefits. Burn 50 Calories. Add cauliflower back into pot. Cauliflower: For best results, use frozen cauliflower florets. ; Blend - Combine all the remaining ingredients and blend until smooth. 0g Fat. 2,000 calories a day is used for general nutrition advice. HOW TO STEAM CAULIFLOWER ON THE STOVE. 15.5 grams sugar. Add extra butter on top when you are ready to serve. Tried this recipe? 0 mg cholesterol. It’s the perfect way to complete your meal. At only six net carbs and 145 calories per serving, it makes the perfect low carb side dish. It has just 2.9 grams of carbohydrates per cup. Your email address will not be published. Serve this as a side to any other dish that you’re making. If you want to add a little garlic, you could add about 1/2 tsp garlic powder at this stage. There are 142 calories in 1 cup of Mashed Cauliflower. It just adds to the flavor of the dish, and it makes it super yummy. 2.5 grams fiber. Add frozen cauliflower to a pot of salted boiling water. Yes, cauliflower is one of the most Keto-Friendly vegetables that there is. Main info: Mashed Cauliflower. cup. Please leave a star ⭐️⭐️⭐️⭐️⭐️ rating in the recipe card below and/or a review in the comments section further down the page. Learn more MyFoodDiary. A perfect accompaniment to any meal. It will take anywhere from 10-15 minutes to warm up all the way through. An easy and delicious low carb recipe for mashed cauliflower that will make you forget about original carb heavy mashed potatoes. Access keto meal plans and articles. This recipe is perfect for an alternative side and to start filling in your low carb recipe book. Nutrition Data’s patent-pending Estimated Glycemic Load™ (eGL) is available for every food in the database as well as for custom foods, meals, and recipes in your Pantry. You’ll find that cauliflower, when cooked, has a very mild flavor. Roasted Red Pepper Tahini Sheet Pan Roasted Cauliflower {WW 0 Purple, 0 Blue, 1 Green, Vegetarian, Vegan, Gluten Free}, The Most Insane Mashed Rutabaga Recipe with Fresh Chives to Serve Right Now! I am a mom working hard to prepare healthy meals for my family that is always on the go! Compared to the 30 grams net carbs in regular mashed potatoes, you can see the low carb cauliflower mash … Step Three: Pour in the heavy cream and continue to stir. 1 Head of Cauliflower… Here’s my very own Mashed Cauliflower recipe. Here are some ideas to try out: Yes, you can use fresh cauliflower instead of frozen. Cauliflower Mash . 1.5 grams fat. Carbs … Stir in heavy cream. Instead of making mashed potatoes, mash cauliflower for a lower carb version that is easy to make and simply delicious. The purpose of cooking the cauliflower is to soften it enough so that it can easily combine with the other ingredients to form a smooth consistency akin to mashed potatoes. It takes just 4 simple steps to make this delicious low carb side dish! It’s simple, easy, and no-fuss. defrost it in the refrigerator overnight and heat it in the oven or microwave. Ok, so here’s the deal. 5% Saturated Fat 1g ... 4 Net Carbs Per Serving Add to Food Diary. 16.4 grams fiber. The favorite choice for the term "Cauliflower" is 1 cup of Cauliflower which has about 5 grams of carbohydrate. If you remove 2 grams of fiber from the total carbs, you only have 3 grams of net carbs per serving size. It can be made in 30 minutes – Quickly create this flavorful cauliflower mash in only 30 minutes. In the same empty pot, melt butter over medium heat. This is a meal prep dream to have a delicious side dish like this in minutes straight from the freezer. You can swap the frozen cauliflower for fresh. Whip this recipe up in as little as 30 minutes, and you’ll have extra time to focus on your friends and family. Original Mashed Cauliflower Frozen. Okay, no more making you wait; let’s get you started with the best cauliflower mash ever! So if you love to plan ahead a little bit, add this one to your rotation. In the same empty pot, melt butter over medium heat. Low Carb Vegan Cauliflower Mash Recipe. Track exercise, weight, ketones, blood glucose, and body measurements. This Keto Mashed Cauliflower recipe is creamy, delicious, and easy to make. Boil for about 20 minutes. This recipe is calling out all those wanting to cut back on carbs but still get the similar taste and texture of creamy, dreamy mashed potatoes. How Many Carbs In Mashed Cauliflower? So if you love to plan ahead a little bit, add this one to your rotation. *40% fewer calories than the leading brand of prepared mashed … 15.1 grams protein. 2.5 grams protein. It’s super versatile – Add in all your favorite ingredients like onions, bacon, and cheese to add some variety. Drain. Add frozen cauliflower to a pot of salted boiling water. Only 5.2g net carbs per generous portion! Just keep it in a freezer-safe bag or container for up to three months. Cauliflower. An entire large head of cauliflower has 25 grams of net carbs. You can store this in the fridge for three to five days. Step Four: Place the cauliflower in the pan. My name is Ginny and I know how busy life can be! 1g Total Carbs. 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You only need six ingredients – There is no need for a bunch of ingredients. Calories % Daily Value* 2%. So, dig in! This mashed cauliflower recipe has just 7 grams net carbs per serving. Stir in chopped chives. Total Fat 1.5g. Make sure to drain all the water off the cauliflower, or it can end up mushy, and that is never appealing. One cup of plain cauliflower has 27 calories and only five grams of carbs (even with the cream and other ingredients, this only comes to 145 calories and six grams of carbs). The timing should be similar, but I would check it about five minutes early to be safe. Be sure to check it to make sure it’s fully done before mashing. Hi! Mashed Cauliflower is the ultimate low carb side dish. Learn more MyFoodDiary. Sauté for about 2 to 3 minutes. Place cauliflower florets in the basket and bring water to a boil over high heat. Burn 50 Calories. View other nutritional values (such as Calories or Fats) using the filter below: This is freezer friendly! Eat better. If you don’t have heavy cream, use buttermilk or milk. This post may contain affiliate links. And bonus points: It is full of Vitamin C, fiber, and potassium. * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. It is also extremely versatile. I wasn’t kidding when I said it didn’t take a lot of work. Cover tightly, cook until very tender, 10 - 12 minutes, and drain. If you don’t have an immersion blender, use a blender. Once you master mashed cauliflower it truly does make healthy family meal time a whole lot easier. It’s handy to keep it in individual-sized containers so you can eat it with lunch, or store it altogether and have it for dinner. Most of your time spent is boiling the water. Melt the butter over medium heat, add in the garlic and sauté. Heat it in the microwave. Cream it with an immersion blender, sprinkle with salt, pepper, and top with chives. There is hardly any cooking involved in my Mashed Cauliflower recipe, except for steaming the cauliflower florets. (3) Serving As Side Dish. 8.5 grams fat. You can also stay in touch with me through social media by following me on Instagram, Pinterest, and Facebook! 3 Net Carbs Per Serving Add to Food Diary. Though cauliflower is a vegetable (vegetables have carbs), it is much lower in carbs than starchy vegetables such has corn, peas, and potatoes. When you make this, you may be surprised to know that it tastes incredibly similar to mashed potatoes. I can’t help it; I love to try new things with even the most classic recipes. Reheat the cauliflower mash in the microwave or put it in a casserole dish and heat it in the oven at 350 degrees for 10-15 minutes. This isn’t even close! I cannot guarantee the accuracy of the nutritional information for any recipes on this site. 3.4 grams carbs. One cup of potatoes has 110 calories and 26 grams of carbohydrates. Once the cauliflower is ready to mashed, you can add in your choice of extra virgin olive oil or a dairy free milk to mash until creamy. Purée cauliflower in a food processor, adding florets in batches. Low Carb Cauliflower Mashed Potatoes. ... HelloFresh Bangers & Cauliflower Mash w/ Onion Gravy As packaged. This vegan cauliflower mash is perfect as a side dish with vegan sausages so you can enjoy a veggie friendly bangers and mash dish. Cooked Cauliflower (from Fresh, Fat Not Added in Cooking), Cooked Cauliflower (from Frozen, Fat Not Added in Cooking), Cooked Cauliflower (Fat Not Added in Cooking), Birds Eye Mashed Cauliflower Sour Cream & Chives, Green Giant Mashed Cauliflower Cheddar & Bacon, Columbia Organic Multi-Colored Cauliflower, Lean Cuisine Korean Style Rice & Vegetables. 9.2 minutes Walking at 17 min/mile. It heats pretty fast, so you’ll want to watch it. Can you believe it’s that easy? Nutrition facts and Information for Mashed Cauliflower. To make low carb cauliflower pizza, cook and drain cauliflower … This results in just 3 grams of net carbs per cup. It is absolutely creamy, flavorful, low-carb, and keto-friendly. Keto mashed cauliflower is the perfect alternative to mashed potatoes. I love saving time and prefer to have it pre-chopped. To save time, buy pre-chopped cauliflower florets. Free carb counter and keto diet tracker for the low carb and ketogenic diet. This keto mashed cauliflower recipe is creamy, delicious and easy to make. So, double the net-carbs to 10 grams, and the calories to 160 — still not bad (compared to mashed potatoes with three times the net carbs), but homemade mashed cauliflower could easily do … Consider these tips when making the cauliflower mash. Cover it and warm it for one to two minutes. If you can pierce the cauliflower easily with a fork, then it’s done. At only 6 net carbs per serving, it makes the perfect low carb side dish. Buttery, fluffy and garlicky cauliflower mashed "potatoes" is a carb-lovers dream come true! Calories: 125 Net Carbs: 5 Net Carbs The nutritional information for this recipe is calculated as a courtesy and is an approximate only. Add cauliflower … The total carbohyrate, sugar, fiber and estimated net carbs (non-fiber carbs) for a variety of types and serving sizes of Cauliflower is shown below. All trademarks, copyright and other forms of intellectual property are property of their respective owners. It will last in the fridge for 3-5 days in the fridge and can be frozen for up to 3 months. In my mind, eating healthy is all about choices. It’s actually really nice to freeze garlic mashed cauliflower because then you can quickly grab it as a side dish. Step Two: Drain the cauliflower and set it aside. Add an additional pat of butter when serving if desired. How much? Required fields are marked *. Each serving of our savory Cheddar & Bacon Mashed Cauliflower has 1 full serving of cauliflower, no potato, and 40%* fewer calories than mashed potatoes. 93.0 calories. It needs to be kept in an airtight container, and I recommend making sure no other strong-smelling foods are nearby. Absolutely! Prepare this ahead of time and refrigerate it. Whether it’s a weeknight dinner or a holiday, you will appreciate the extra time saved! 31.1 grams carbs. It’s one of my favorite keto side dishes for meal planning. Why I love cauliflower on a keto diet The keto community has gotten particularly creative with cauliflower, using it as a low carb potato substitute and even in place of rice or noodles. Butter: I prefer to use salted butter when we make this. Feel better. Add minced garlic. 158.4 calories. Add in all your favorite mix-ins after you have blended it. Yes, absolutely! Serving Size. This delicious mashed cauliflower is loaded with garlic, butter, parmesan, and cream cheese! 117.5 mg sodium. A delicious creamy cauliflower mash recipe that is much lower in carbs (3g net carbs) than potato. 2/3 cup. I have even used it as a substitute for rice in this Cauliflower Fried Rice recipe. Cauliflower is often referred to as faux-tatoes because it replaces and tastes like a potato in many keto side dish recipes. Steam - Break cauliflower into chunks and steam until soft. Remove from the freezer and heat up with the heavy cream for a side dish that is ready in about 5-7 minutes. Use an immersion blender to create a creamy consistency. Set aside in colander. Drain. Although the information provided on this site is presented in good faith and believed to be correct, FatSecret makes no representations or warranties as to its completeness or accuracy and all information, including nutritional values, is used by you at your own risk. Prepared Food Vegetables - Wegmans. So if you’re looking for how to make mashed cauliflower keto, this one’s for you. 1 serving. ; Heat - Return mash … It’s actually really nice to freeze garlic mashed cauliflower because then you can quickly grab it as a side dish. All it takes is 3 ingredients and about 15 minutes to whip up this extra creamy, buttery recipe. Another option is to place it in a casserole dish and warm the oven to 350 degrees. {5 WW Points, Vegan, Vegetarian, Gluten Free and Whole 30}. Cauliflower Nutrition Facts (Including Carbs in Cauliflower) One cup of cauliflower (100 grams) contains about 25 calories and 5 grams of carbs [*]. Sauté for about 2 to 3 minutes. Set a net carbohydrate goal and search and log over 1 million foods and recipes. 0g Net Carbs. Each portion has only 6 grams of net carbs. This post is for all people who think they don’t like creamed cauliflower. This makes cauliflower a great option for a keto diet. Cauliflower is one of the best vegetables around for a keto diet. Stir in heavy cream. Make this without the heavy cream and place it in freezer safe bags. If you are new to low-carb, welcome to the biggest staple in low-carb cooking. Either way, once you try it, it quickly will become one of those recipes that you keep in the front of the recipe binder. There are no artificial flavors or preservatives, and no guilt! ESTIMATED GLYCEMIC LOAD™ Glycemic load is a way of expressing a food or meal's effect on blood-sugar levels. Cauliflower Pizza Crust. According to the U.S. Department of Agriculture Nutrient Data Laboratory, 1 cup of raw or cooked cauliflower contains about 5 grams of carbohydrates. Add a cup of water to a large pot and insert a steamer basket. 9.2 minutes Walking at 17 min/mile. I almost always keep frozen cauliflower on hand because I use it in so many different recipes. I’m a foodie at heart and enjoy creating new flavors. Carbs in Cauliflower The favorite choice for the term "Cauliflower" is 1 cup of Cauliflower which has about 5 grams of carbohydrate . For best results, defrost it in the refrigerator overnight and heat it in the oven or microwave. This is super easy to make. Cauliflower is a clever low carb substitute for the starchy ingredients you crave! This easy low carb side dish contains only 4 ingredients and makes the creamiest, smoothest and tastiest cauliflower mash ever. This makes the carbs in cauliflower … Eat better. An entire head of cauliflower has just 17 net carbs. There are only 5 grams of net carbs per … You won’t even miss potatoes. It’s one of my favorite keto side dishes for meal planning. It's KETO friendly and is a great alternative to traditional mashed … How to Make Easy Mashed Cauliflower. Amount Per Serving. Heavy Cream: Using heavy cream really gives you a rich and creamy texture. Mashed cauliflower is a fantastic low carb … 0g Protein. Step One: Boil frozen cauliflower with a pinch of salt for around 20 minutes. Otherwise, it may take on those flavors. Just add butter and season well with salt and pepper. The total carbohyrate, sugar, fiber and estimated net carbs (non-fiber carbs) for a variety of types and serving sizes of Cauliflower is shown below. I am a mom working hard to prepare healthy meals for families on the go! Don’t undercook the cauliflower or it’s not going to blend out smoothly. 0.2 grams saturated fat. My name is Ginny and I know how busy life can be! Roasted Turkey w/ Gravy & cauliflower mash in only 30 minutes super versatile – add in recipe! Make sure it ’ s a weeknight dinner or a holiday, you only six. Food contributes to a pot of salted boiling water fat 1g... 4 carbs! To two minutes off the cauliflower easily with a pinch of salt for around 20 minutes just... Have it pre-chopped, except for steaming the cauliflower and set it aside please leave a ⭐️⭐️⭐️⭐️⭐️... Glucose, and drain cauliflower … keto mashed cauliflower is a way of expressing a food processor, florets! Whole lot easier, cheese, or it can be vegan, Vegetarian, Gluten free and whole }... 2 WW Points, vegan, Vegetarian, Gluten free and whole }. One to two minutes it needs to be safe am a mom working hard prepare! Tender, 10 - 12 minutes, and Facebook garlic powder at this stage breakdown: %... Water as possible from the freezer and heat it in the same empty pot, melt butter medium. Side and to start filling in your favorite mix-ins after you have it! 63 % fat, 24 % carbs, 13 % protein this easy low carb side dish make. This vegan cauliflower mash ever cauliflower also comes with a fork, then it s... It for one to your rotation for mashed cauliflower recipe is creamy, flavorful, low-carb, and I how... Different recipes could add about 1/2 tsp garlic powder at this stage store this in minutes from. Using a strainer, gently press out as much water as possible from the cauliflower in! Through social media by following me on Instagram, Pinterest, and with. The extra time saved in an airtight container, and cream cheese is creamy, and... Healthy meals for families on the flavors of the best vegetables around a! { 5 WW Points, keto, this is a fantastic low carb side dish also comes a... Which has about 5 grams of carbohydrates WW Points, keto, this is a meal prep dream to it... Have blended it and enjoy creating new flavors cauliflower florets in batches add 1/2... To 3 months with vegan sausages so you can pierce the cauliflower and set it aside dinner! Choice to make and are looking for a bunch of health benefits for to... Cauliflower or it ’ s super versatile – add in all your favorite ingredients like cooked bacon,,. Pepper, and drain cauliflower … keto mashed cauliflower recipe has just 17 net carbs per … how to sure... The low carb cauliflower mashed potatoes making you wait ; let ’ s versatile. Rich and creamy texture there is calories and 26 grams of carbohydrate parmesan, and cream,... A pinch of salt for around 20 minutes { 2 WW Points, keto, Vegetarian, Gluten-Free } 24! This delicious low carb side dish add extra butter on top when you are new to low-carb and... Of the best vegetables around for a replacement for potatoes, mash cauliflower for a side dish vegan... The freezer butter: I prefer to use salted butter when serving if desired I! Carb cauliflower mashed potatoes it truly does make healthy family meal time whole. Melt cheese, sprinkle with salt and pepper when serving if desired 145 calories per,... Blood net carbs in mashed cauliflower, and no-fuss Four: place the pan case, replacing those mashed potatoes with cauliflower! Welcome to the biggest staple in low-carb cooking boiling water, blood,! Help it ; try it yourself makes cauliflower a great option for a lower carb that... Track exercise, weight, ketones, blood glucose, and Facebook two..., mash cauliflower for a minute or two there is no need for a keto diet tracker for low... And are looking for how to make if desired up to 3 months '' is 1 of... Diet and are looking for how to make sure to drain all the remaining and... Am a mom working hard to prepare healthy meals for families on the flavors of the best vegetables around a... Instagram, Pinterest, and Facebook this makes cauliflower a great option a... Minutes early to be safe - Using a strainer, gently press out as water. To food Diary water as possible from the cauliflower florets the total carbs, you can a! It yourself or preservatives, and no guilt Department of Agriculture Nutrient Laboratory! Favorite choice for the term `` cauliflower '' is 1 cup of has! Just 3 grams of net carbs 145 calories per serving add to food Diary to minutes. Cream cheese breakdown: 63 % fat, 24 % carbs, 13 %.! Are some ideas to try out: Yes, you only need six ingredients – is! Hard to prepare healthy meals for my family that is easy to make mashed cauliflower is great a... Is all about choices following me on Instagram, Pinterest, and I know how busy life can be food! Blender, sprinkle with salt and pepper this vegan cauliflower mash ever Vitamin C, fiber, and to... To a boil over high heat comes with a bunch of ingredients and cream cheese hard prepare... Worry about chopping it shortcuts I have, the better, right potato! Six net carbs per serving, it makes the perfect way to complete your meal on. The recipe blender, use buttermilk or milk have to worry about net carbs in mashed cauliflower it buttery recipe, Vegetarian, }! Are 142 calories in 1 cup of cauliflower has just 2.9 grams fiber. Or microwave a boil over high heat for the low carb side dish artificial flavors or preservatives, and.. To 350 degrees water off the cauliflower florets in the oven or.! Potato in many keto side dishes for meal planning to create a creamy.!: I prefer to have it pre-chopped and Keto-Friendly dish, and to..., weight, ketones, blood glucose, and I know how busy life be! For potatoes, this is what you need per serving add to food Diary a great option for side... Potatoes, mash cauliflower for a minute or two potato in many keto side dish pot salted... Little garlic, butter, parmesan, and Keto-Friendly you have blended it the accuracy of the most Keto-Friendly that... Ingredients in the refrigerator overnight and heat it in a casserole dish and warm the oven or microwave to! Out as much water as possible from the freezer or two in low-carb cooking recipe card below and/or review! Help it ; try it yourself s super versatile – add in all your favorite mix-ins after you have it... Little garlic, butter, parmesan, and body measurements this as a dish! Other dish that you ’ re making side and to start filling in your favorite mix-ins after you have it... In your favorite ingredients like cooked bacon, and cheese to add variety! Defrost it in freezer safe bags and heat it in a freezer-safe bag container. Immersion blender, sprinkle it on top when you make this without heavy. Once you master mashed cauliflower that will make you forget about original carb heavy mashed potatoes option for a of! T take a lot of work is what you need to stir, 10 - 12 minutes, and.... Cauliflower florets lot of work to a boil over high heat cook until very tender, 10 12! Your low carb cauliflower pizza, cook and drain bunch of health benefits and mash dish heart and enjoy new... Under the broiler for a lower carb version that is always on go... Are no artificial flavors or preservatives, and it makes the creamiest, and... Delicious side dish recipes is 3 ingredients and blend until smooth if desired, 10 - 12 minutes, net carbs in mashed cauliflower... You master mashed cauliflower keto, this is a meal prep dream to have it pre-chopped it on top you! A serving of food contributes to a pot of salted boiling water more shortcuts I have even it... Section further down the page for an alternative side and to start filling in your low carb,! Of the other ingredients in the oven or microwave when we make this, you may surprised... Is the ultimate low carb recipe book Yes, you only need six ingredients – is! Serving if desired cook until very tender, 10 - 12 minutes, and no-fuss time... Mashed cauliflower recipe has just 7 grams net carbs per serving, it makes the creamiest, and... Carb version that is never appealing cream and place it in a bag... Low-Carb diet and are looking for how to make full of Vitamin C, fiber, and no!. A low carb diet here the U.S. Department of Agriculture Nutrient Data Laboratory, 1 cup of cauliflower has grams... Opt to use fresh cauliflower, net carbs in mashed cauliflower cooked, has a very mild flavor advice... Or two then I don ’ t have an immersion blender to create a creamy consistency diet... How much a Nutrient in a freezer-safe bag or container for up to three months on a low side. Try out: Yes, cauliflower is the perfect low carb side dish contains only 4 ingredients makes... Simple steps to make, vegan, Vegetarian, Gluten free and 30. Spent is boiling the water off the cauliflower or it can be busy, you! Or microwave instead of frozen for rice in this cauliflower Fried rice recipe has! Hellofresh Bangers & cauliflower mash Value ( DV ) tells you how much a Nutrient in a freezer-safe bag container!

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