High-Protein Low-Carb Onion & Sprout Egg Scramble

15-Minute Healthy Skillet Meal — Perfect for Dinner, Lunch, or Anytime You Need a Quick, Real-Food Boost!

Caramelized onions, garden-fresh sprouts, and fluffy eggs come together in one pan for a savory, satisfying, and nutrient-dense meal. This high-protein, low-carb skillet dish is completely dairy-free, made with olive oil, and ready in just 15 minutes. It’s perfect for a quick weeknight dinner, a light lunch, or even a clean post-workout meal.

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Recipe

Servings: 1 hearty meal

Calories per serving: ~420 kcal

Total Time: 15 minutes

High-Protein Low-Carb Onion & Sprout Egg Scramble

Ingredients

• 2 large yellow onions (about 2 heaping cups sliced, ~300 g)

• 1 cup mixed sprouts (broccoli, alfalfa, or clover)

• 3 large eggs

• 1 tablespoon olive oil

• Salt and freshly cracked black pepper

• Optional: chopped parsley, chives, or dill

• Optional flavor boosts: pinch of chili flakes, sumac, or lemon zest

Instructions

1. Caramelize the onions

2. Heat the olive oil in a nonstick or cast iron skillet over medium-low heat. Add the sliced onions with a good pinch of salt. Cook slowly for about 10–12 minutes, stirring occasionally, until they’re deeply golden and soft. Deglaze with a splash of water if needed.

3. Add the sprouts

4. Stir in the sprouts and cook for 1–2 minutes, just until wilted and fragrant. Season with black pepper and optional spices.

5. Scramble the eggs into the pan

6. Lower the heat to medium-low. Crack the eggs directly into the pan and let them sit for 10 seconds. Gently stir everything together, folding the eggs into the onion-sprout mix. Cook until the eggs are soft, creamy, and just set.

7. Garnish and serve

8. Sprinkle with fresh herbs, lemon zest, or sumac if using. Eat straight from the pan or plate it up with sliced avocado or a piece of sourdough if you’re not keeping it low-carb.

Nutritional Info (per serving)

• Calories: ~420 kcal

• Protein: ~21 g

• Fat: ~28 g

• Carbohydrates: ~27 g

• Fiber: ~5 g

• Diet-friendly tags: High-protein, low-carb, gluten-free, dairy-free, clean eating, low glycemic

Storage

Best served fresh. Leftovers can be stored in an airtight container for up to 2 days and gently reheated in a skillet. Avoid microwaving to preserve the creamy texture of the eggs.

Caramelize the onions

Caramelize the onions

Add the sprouts

Add the sprouts

Scramble the eggs into the pan

Scramble the eggs into the pan

Garnish and serve

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Prompt

Here's how I prompted the "High-Protein Low-Carb Onion & Sprout Egg Scramble" recipe:

I love making sprouts. In fact, I often make too many. They are great in salads, shakes, and apparently, as you'll see below, in egg dishes too. I have been on a mission to improve my health, fitness, and nutrition, so high protein dishes are becoming a major part of my life.

It started with me asking for ideas:

I have almost 300 g of sprouts that I grew myself it's alfalfa broccoli clover sprouts. Can you suggest a few things I can make with them? I'm thinking cooked not raw. Give me a list of few ideas please

ChatGPT suggested:

Absolutely — and great job growing your own sprouts! Alfalfa, broccoli, and clover sprouts are nutrient-dense and versatile. While they're often used raw, you can lightly cook them without losing too much of their flavor or benefits. Here are a few cooked ideas to use up 300g (which is quite a lot!):

🔥 Cooked Sprout Recipe Ideas (Broccoli, Alfalfa, Clover)

1. Savory Sprout Fritters

• Mix sprouts with chickpea flour, onion, garlic, cumin, chili flakes, and a touch of baking powder. Pan-fry small scoops until golden.

• Serve with a yogurt dip or spicy chutney.

2. Sprout & Egg Scramble or Omelet

• Sauté sprouts with a bit of onion and garlic until just wilted.

• Add whisked eggs for a scramble, or fold into an omelet with cheese (feta or mozzarella works well).

3. Stir-Fried Sprouts with Tofu or Chicken

• Flash stir-fry in sesame oil with ginger, garlic, tamari, and your protein of choice.

• Add chopped peanuts or cashews for crunch.

4. Sprout-Stuffed Sourdough Quesadillas

• Mix cooked sprouts with cheese, jalapeño, and sautéed mushrooms.

• Use as a filling in grilled sourdough or tortillas.

5. Warm Sprout Grain Bowl

• Sauté sprouts with a drizzle of olive oil, then toss with cooked quinoa or farro, lemon zest, herbs, and grilled halloumi or chicken.

6. Savory Pancakes or Wraps

• Fold sprouts into a thin chickpea or egg-based batter, pan-cook like crepes or socca, and use for wraps or roll-ups.

7. Sprout-Stuffed Dumplings or Steamed Buns

• Mix sprouts with chopped mushrooms, garlic, soy sauce, and sesame oil for a dumpling filling.

• Steam or pan-fry — great texture contrast.

8. Soups & Broths

• Add sprouts right at the end of a miso or bone broth-based soup — they cook down quickly and add volume and nutrients.

• Great with soba or ramen noodles.

Let me know what else you have on hand — I can customize one or more of these into a full recipe for you (macro-aware if you want).

I wasn't really feeling this, so I asked for more ideas:

Can you give me some other ideas? Perhaps something baked too, with active dry yeast?

ChatGPT went along with my ask:

Yes — sprouts in a baked, yeasted format? Now you’re talking fun and functional. Since yours are alfalfa, broccoli, and clover (mild, grassy, slightly peppery), they can fold well into savory doughs where they provide fiber, moisture, and umami if lightly cooked or wilted first.

Here are more baked and yeasted ideas with your sprouts:

🥖 Yeasted & Baked Sprout Ideas (Active Dry Yeast)

1. Sprout-Stuffed Bread Rolls

• Make a soft yeasted dough (think milk bread or enriched bun dough).

• Sauté sprouts with onion, garlic, and spices (like za’atar or sumac).

• Stuff into the dough, form into rolls or buns, and bake.

• Optional: top with sesame or nigella seeds.

2. Savory Sprout & Cheese Swirl Bread

• Roll out basic yeasted dough like a cinnamon roll base.

• Spread sautéed sprouts + grated cheese (mozzarella, sharp cheddar, or feta).

• Roll, slice, and bake as pinwheels or one big loaf.

3. Sprout Flatbread (Manakish-style or Pizza Base)

• Mix sautéed sprouts with olive oil, lemon zest, garlic, and maybe a soft cheese (ricotta or labneh).

• Use as topping for yeasted flatbread dough, bake until golden and bubbly.

4. Sprout Focaccia

• Fold sautéed sprouts into the dough during the second stretch-and-fold phase.

• Bake with olive oil and flaky salt — or top with caramelized onion and sprouts for an earthy focaccia.

5. Sprout & Herb Dinner Rolls

• Finely chop wilted sprouts and mix into the dough along with chives, dill, or parsley.

• The result: herby, slightly nutty, super-soft rolls that pair with soup or salad.

6. Savory Sprout Babka

• Like the swirl bread idea, but twisted and layered like a babka.

• Filling: sprouts + pesto or cream cheese + lemon zest + chili flakes.

7. Sprout-Stuffed Calzone or Hand Pies

• Yeasted dough folded around a filling of sprouts, ricotta, and caramelized onion or ground meat.

• Bake until golden and serve with a dipping sauce.

8. Sprout-Topped Tear-Apart Bread (Pull-Apart Buns)

• Arrange small dough balls in a pan, each topped with a spoonful of sautéed sprouts and cheese.

• Bake into a communal pull-apart loaf — perfect weekend snack plate with a glass of wine.

If you want, I can write up one of these with full ingredients, macros, and structure for your weekday or weekend plan — just tell me what direction you want (high-protein, wine-night, freezer-friendly, etc.).

yeah, none of these sounded healthy, so I tried a different direction:

Now I'm thinking green lentils, sprouts, mandolined onions. Can you think of anything? Extra points for originality, Middle Eastern ideas also welcome. Emphasis on healthy and delish :-) Can you suggest a few different ideas?

ChatGPT suggested:

es — that trio has amazing potential: green lentils, sprouts, and mandolined onions. You’ve got earthy, grassy, sweet, and crisp going on. Let’s take that as a creative base and run with it.

Here are several original, health-forward, and flavor-packed ideas — some leaning Middle Eastern, some creative fusion, all focusing on real ingredients:

🌱🥣 Creative Dishes with Green Lentils, Sprouts & Mandolined Onions

1. Sprouted Mujaddara Redux (Middle Eastern-inspired, upgraded)

• Sauté onions slowly until deep golden and crisp (classic mujaddara move).

• Stir in cooked green lentils and lightly sautéed sprouts.

• Add cumin, coriander, a pinch of cinnamon, and sumac or lemon zest at the end.

• Serve over quinoa or cauliflower rice instead of traditional rice for a lighter base.

• Top with tahini drizzle + pickled chilies or radish.

Bonus twist: Bake the mix into little muffin tins as lentil cakes and top each with crispy onion.

2. Warm Sprout & Lentil "Fattoush" Bowl

• Lightly sauté sprouts with garlic and za’atar.

• Toss with cooked green lentils, mandolined onions, cucumber, and toasted pita chips.

• Dressing: lemon juice, ACV, olive oil, sumac, crushed garlic, pomegranate molasses.

• Optional: Add fresh mint or purslane for brightness.

It's like a fattoush and lentil tabbouleh had a baby — punchy, crunchy, fresh.

3. Baked Sprout-Lentil Kibbeh Cups

• Mix cooked green lentils, sautéed sprouts, and onions with bulgur, allspice, and fresh parsley.

• Press into muffin tins or hand-shape into footballs.

• Bake until golden and slightly crisp at the edges.

• Serve with garlic-lime labneh or moringa-tahini sauce.

Can also go meatier by adding ground turkey or beef to half the batch.

4. Crispy Lentil & Sprout Pancakes w/ Pickled Onion Slaw

• Pulse lentils, sautéed sprouts, and spices (turmeric, cumin, coriander) in a food processor.

• Form into pancakes, pan-sear until crisp.

• Top with a mandolined onion slaw: raw onions marinated in lemon juice, chili, and a splash of ACV.

• Drizzle with tahini or yogurt sauce.

Think: Indian-Middle Eastern fusion. Light but satisfying.

5. Stuffed Peppers or Zucchini with Lentil-Sprout Pilaf

• Make a pilaf using cooked lentils, sautéed sprouts, onion, chopped nuts (like pistachios or pine nuts), and herbs.

• Add cinnamon, allspice, mint, and a bit of grated tomato or tomato paste.

• Use to stuff vegetables and bake in a lemony broth.

Serve warm or room temp. Leftovers = even better.

6. Charred Onion & Sprout Flatbread (Manakish-ish)

• Mandolined onions and sprouts are lightly charred in a dry pan.

• Use as topping for yeasted flatbread with olive oil and za’atar or dukkah.

• Serve with lemon wedges and a side of lentil dip or labneh.

Add chili flakes and lemon zest for extra punch.

Let me know which one you're most into and I’ll turn it into a full, structured recipe — macros, storage, serving ideas, even schema markup if you're putting it online.

Want to pair it with something for wine night or keep it strictly Mon–Thu deficit-friendly?

That was a bit too middle eastern for my taste. I asked:

they don't have to be middle eastern give me please some ideas which arent

ChatGPT gave me new suggestions:

Perfect — let’s shift away from Middle Eastern and go broader, still grounded in real food, deliciousness, and health. You’ve got:

• Green lentils → hearty, earthy protein

• Sprouts → grassy, fresh, slightly nutty

• Mandolined onions → sweet, sharp, flexible texture

Here are non–Middle Eastern, creative and nutrient-forward ideas using those three:

🧅🌿🥣 Creative Non-Middle Eastern Dishes with Lentils, Sprouts & Onions

1. Sprout & Lentil Power Cakes (Think savory protein patties — freezer-friendly)

• Mix green lentils, sautéed sprouts, mandolined onion, egg, oats, and herbs.

• Season with smoked paprika, Dijon, and black pepper.

• Shape into cakes, pan-fry or bake until golden.

• Serve with a mustard-yogurt sauce or avocado-lime mash.

Meal prep winner — eat cold, warm, or in a lettuce wrap.

2. Lentil-Sprout Lasagna Roll-Ups

• Sauté sprouts and onions until soft, mix with cooked green lentils and ricotta or cottage cheese.

• Spread over lasagna noodles, roll up, nestle in marinara, bake with cheese on top.

• Add spinach or fresh basil for more depth.

Familiar format, high protein, very filling.

3. Sprout & Lentil Flatbread Pizza

• Base: yeasted dough or a sourdough flatbread.

• Topping: garlicky sprouts and onions, cooked lentils tossed in balsamic or tomato paste, and a sharp cheese (aged cheddar or goat).

• Bake until golden, top with arugula and chili flakes.

Super savory and fiber-packed. Good way to sneak in a ton of sprouts.

4. Lentil-Sprout Mac & Cheese Skillet

• Cook green lentils until soft but firm.

• Sauté onions and sprouts until browned.

• Toss with cooked pasta and a light cheese sauce (can use a mix of milk, cheddar, nutritional yeast).

• Optional: Bake with breadcrumbs on top for crunch.

A grown-up mac & cheese with fiber and texture. Comfort food without the regret.

5. Lentil-Sprout Savory Dutch Baby (Baked Pancake)

• Make a basic egg-milk-flour batter (savory version).

• Preheat skillet, pour in batter, and bake until puffed.

• Top with warm sautéed lentils, sprouts, onion ribbons, and maybe a poached egg or avocado.

Unexpected, photogenic, and brunch-worthy.

6. Lentil-Sprout Quiche or Crustless Egg Bake

• Combine eggs, cooked lentils, sautéed sprouts, onion, herbs, and grated cheese.

• Pour into a pie pan (with or without crust) and bake until set.

• Serve hot or cold with a bitter greens salad.

High protein and meal-prep friendly. Can pack into lunches.

7. Lentil-Sprout Waffles or Savory Muffins

• Blend cooked lentils, sprouts, caramelized onions, eggs, and oat flour.

• Season with garlic, chili, herbs.

• Cook in a waffle iron or muffin tin.

Great for grab-and-go savory breakfasts. Add cheese or sun-dried tomatoes for flavor punch.

8. Sprout-Lentil Stir-Fry with Crispy Tofu

• Pan-sear mandolined onions until brown.

• Add lentils and sprouts, then toss with soy sauce, ginger, and rice vinegar.

• Serve with crispy tofu cubes and sesame seeds over rice or cauliflower rice.

Quick, protein-packed, satisfying. Add a fried egg if you want to level up.

Any of these sound like your vibe? I can write one up in recipe format that fits your Mon–Thu plan — high protein, clean carb, no seed oils. Want that?

Time was running out, and omelet seemed simple enough:

Ok give me omelet with onions and sprouts recipe. Elevated 

ChatGPT gave me an omelet recipe:

Absolutely. Here's a leveled-up, elevated onion and sprout omelet — not your basic diner version. This one's silky, savory, and packed with texture and umami from your fresh sprouts and mandolined onions.

🥚✨ Elevated Omelet with Sprouts & Onions

A French-style omelet, boosted with sautéed mandolined onions and your homegrown sprouts — soft on the inside, golden and tender on the outside. Served with a lemon-herb yogurt or garlic labneh on the side.

Servings: 1Calories per serving: ~290 kcalTime: 15 minutes

🌿 Ingredients

• 2 large eggs

• ¾ cup mixed sprouts (alfalfa, broccoli, clover)

• ½ small onion, mandolined or very thinly sliced (~40g)

• 1 tsp butter or ghee (or ½ tsp butter + ½ tsp olive oil)

• Salt and black pepper to taste

• Pinch of chili flakes or smoked paprika (optional)

• 1 tsp chopped fresh herbs (parsley, chives, dill — optional)

Optional Garnish/Side:

• Dollop of herbed Greek yogurt or labneh with lemon zest

• Sprinkle of sumac or za’atar on top

🍳 Instructions

1. Caramelize the onion gently

   • Heat half the butter in a nonstick or well-seasoned pan over medium-low heat.

   • Add the mandolined onion and a pinch of salt. Cook slowly for ~5–6 minutes, stirring occasionally, until soft and lightly golden (not burnt or crispy).

2. Add the sprouts

   • Toss in the sprouts and cook for just 1–2 minutes, until they soften and start to release a grassy aroma.

   • Season with pepper and chili flakes or paprika. Transfer mixture to a bowl and wipe out the pan.

3. Prepare the eggs

   • Crack eggs into a bowl, season with salt and pepper, and beat until just combined — don’t over-whisk.

   • Stir in chopped herbs if using.

4. Cook the omelet

   • Add the remaining butter to the pan over medium heat.

   • Pour in the eggs and swirl immediately to coat the pan.

   • As the edges begin to set, gently pull them toward the center, tilting the pan so uncooked egg flows underneath. Do this until it’s mostly set but still glossy on top.

5. Fill & fold

   • Spoon the sprout-onion mixture across the center.

   • Fold one or both sides over the filling (classic French style or taco-style).

   • Slide onto a plate.

6. Finish & serve

   • Top with a dollop of herbed yogurt or labneh.

   • Optional sprinkle of sumac, za’atar, or microgreens.

🧠 Nutrition Highlights (Approximate)

• Calories: 290

• Protein: 15–17g

• Fat: 20g

• Carbs: ~9g

• Fiber: 2–3g

• Great source of: Vitamin K, folate, B12, choline, and fiber from the sprouts and onion.

🧊 Storage

Best served fresh, but you can cook the onion-sprout filling ahead and refrigerate it for 3 days. Reheat gently before adding to a fresh omelet.

Want me to write a baked version next? Sprout + onion frittata muffins or savory pancakes?

I had a lot of onions so I used 2:

I used 2 onions. Can you adjust recipe 

ChatGPT updated:

Absolutely — if you used 2 onions instead of just half, this becomes a deeper, sweeter, more caramelized-forward omelet. That shifts the structure and flavor balance a bit, but in a great way.

Here’s the adjusted, elevated onion-sprout omelet version for 2 full onions:

🧅🌿 Caramelized Onion & Sprout Omelet (Bold Flavor Version)

Sweet, deeply browned onions meet earthy homegrown sprouts in this elevated omelet that eats like a full meal. The high onion volume makes it rich and satisfying without needing cheese or heavy add-ons.

Servings: 1 (generous) or 2 (light)Calories per serving: ~320–340 kcal (if shared, ~170 kcal each)Time: 20–25 minutes

🧅 Ingredients (Adjusted)

• 2 large onions, mandolined or finely sliced (~300–350g)

• 1 cup mixed sprouts (alfalfa, broccoli, clover)

• 2 large eggs

• 1 tbsp butter (divided into two ½ tbsp portions) — or a mix of butter + olive oil

• Salt and black pepper

• Optional: chili flakes, thyme, or sumac

• Optional: 1 tsp balsamic vinegar or lemon juice (to brighten the onions at the end)

• Optional garnish: herbed yogurt, labneh, or extra sprouts

🔪 Instructions

1. Caramelize the onions deeply

   • Heat ½ tbsp butter in a nonstick or cast iron pan over medium-low heat.

   • Add all the sliced onions and a good pinch of salt. Cook slowly for 10–12 minutes, stirring occasionally.

   • You want them deeply golden, soft, and slightly jammy. If they stick, add a splash of water or a few drops of vinegar to deglaze.

2. Add sprouts

   • Toss in the sprouts and stir for just 1–2 minutes — they should soften but stay vibrant.

   • Optional: Add a pinch of thyme, chili flakes, or sumac.

   • Transfer the mixture to a bowl. Wipe out the pan if needed.

3. Prepare eggs

   • Beat 2 eggs with a pinch of salt and pepper until just mixed. Optional: stir in chopped herbs.

4. Cook the omelet

   • Heat the remaining ½ tbsp butter over medium heat.

   • Add the eggs and immediately swirl to coat the bottom.

   • Pull edges in gently to let uncooked egg flow underneath.

   • When mostly set but still a bit glossy, spoon the onion-sprout mixture across the center.

5. Fold and serve

   • Fold one or both sides over the filling.

   • Slide onto a plate and rest for 30 seconds to set.

6. Garnish (optional but elevates it)

   • Add a dollop of lemony labneh, yogurt with herbs, or top with microgreens.

   • Finish with a drizzle of olive oil or a squeeze of lemon.

🧠 Nutrition Snapshot (Whole recipe)

• Calories: ~330

• Protein: ~14g

• Fat: ~24g

• Carbs: ~20g

• Fiber: 4–5g

• High in antioxidants (from onions + sprouts), vitamin C, and gut-friendly prebiotics.

🔁 Serving Ideas

• Pair with a bitter greens salad or roasted cherry tomatoes

• Add avocado slices for extra fat and fiber

• Serve inside a warm sourdough pita or on top of a toasted slice

Want me to version this into frittata muffins, a tart, or a savory pancake next?

This seemed complicated, so I decided to go with scrambled:

Can I scramble the eggs into the onion sprouts mix? On the pan?

ChatGPT suggested:

Yes — absolutely! Scrambling the eggs directly into the caramelized onion and sprout mix on the pan is a delicious, rustic, and quicker way to enjoy the same flavors without fussing over folding or presentation. You’ll get:

• Sweetness from the deeply browned onions

• Earthy volume from the sprouts

• Creaminess from the soft scrambled eggs

Let’s adapt the recipe for that method:

🍳 Caramelized Onion & Sprout Soft Scramble

A cozy, flavor-packed skillet of caramelized onions, sautéed sprouts, and silky eggs all folded together in one pan.

Servings: 1Calories: ~320 kcalTime: ~15 minutes

🧅 Ingredients

• 2 large onions, mandolined or finely sliced (~300g)

• 1 cup sprouts (alfalfa, broccoli, clover)

• 2 eggs

• 1 tbsp butter or mix of butter + olive oil

• Salt and black pepper to taste

• Optional: sumac, chili flakes, lemon zest, chopped parsley

🔥 Instructions

1. Caramelize the onions

   • In a nonstick or cast iron pan, melt ½ tbsp butter over medium-low heat.

   • Add the onions with a pinch of salt.

   • Cook slowly for 10–12 minutes, stirring occasionally, until soft and golden. Add a splash of water or vinegar if needed to prevent sticking or to deglaze.

2. Add sprouts

   • Toss in the sprouts and sauté for 1–2 minutes, just until wilted. Season with pepper or spices if desired (sumac, chili flakes, etc.).

3. Add eggs

   • Lower heat to medium-low. Push the onion-sprout mixture to the sides to create a well in the center.

   • Add a small ½ tsp of butter in the center if the pan looks dry.

   • Crack in the 2 eggs, and let them sit undisturbed for 10 seconds, then gently stir and fold them into the onion-sprout mix.

   • Continue scrambling slowly until just set — creamy, soft, not dry.

4. Finish and serve

   • Optional: Zest a bit of lemon on top or stir in chopped herbs.

   • Serve with a toasted slice of sourdough or eat as-is.

🧠 Nutrition per serving (approx.)

• Calories: ~320

• Protein: ~14g

• Fat: ~23g

• Carbs: ~16g

• Fiber: 3–4g

🔁 Variations

• Add a spoon of crumbled feta or grated Parmesan just before eggs finish cooking.

• For more protein: mix in 1 tbsp Greek yogurt after removing from heat.

• To make it a full dinner: serve over quinoa, a baked potato, or tucked in a sourdough pita.

I decided to adjust quantities and ingredients a bit:

No butter, 1 tbsp olive oil, 3 eggs. I ate 2/3 of it all. How many calories, protein, carbs?

ChatGPT gave me the breakdown:

Thanks — here’s the updated breakdown based on your adjustments:

✅ You Used:

• 2 large onions (~300g total)

• 1 cup sprouts (~50g)

• 3 whole eggs

• 1 tbsp olive oil

• You ate 2/3 of the total amount

⚡️ Approximate Total Nutrition (for the entire pan):

• Calories: ~420 kcal

• Protein: ~21g

• Carbohydrates: ~27g

• Fat: ~28g

• Fiber: ~5g

🍽 Your Portion (2/3 of total):

• Calories: ~280 kcal

• Protein: ~14g

• Carbohydrates: ~18g

• Fat: ~19g

• Fiber: ~3g

This is a solid, nutrient-dense fast break meal. The high onion volume added natural sweetness and fiber, and the 3 eggs gave you great protein with satiety. Sprouts brought prebiotics and phytonutrients without significant calories.

Let me know if you paired this with anything (Spindrift, yogurt, toast, etc.) and I can include that in your day’s macro count.

Scroll to the top or click the link below for the final recipe.

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