tom yum seafood soup calories tom yum seafood soup calories

Get it with shrimp, chicken, or tofu for lean protein, and extra veggies for fiber and vitamins. To save calories, order soup with less noodles and extra . Total time: 30 minutes Cook time: 25 minutes Prep time: 5 minutes Yields: 10 servings Cuisine: Asian Number of ingredients: 11 Subscribe to my newsletter and follow along on Facebook, Pinterest and Instagram for all of the latest updates. Whichever you choose classic clear or the creamy version, you are going to love it. Instructions. Loosely chop cilantro, slice mushrooms, chop lemongrass into 2 inch sticks and set aside. Pineapple Fried Rice. This is phenomenal soup! Add the seafood to the pan and cook for a few mins, until the prawns turn pink. If you do choose to use coconut milk to use a creamy version, opt for the light coconut milk, which has of the calories. It may be a salad, but this dish can be a satisfying meal. Their main contribution is to add fragrance, taste and add some health benefit more on this below. Add water, chicken broth and chopped lemongrass into a large stove top pot and bring to a soft boil over medium heat. 2023 Warner Bros. Tom Yum also commonly uses shrimp, while Tom Kha usually has chicken. Dengan bantuan demo latihan, rutinitas olahraga, dan lebih dari 500 resep yang tersedia di aplikasi, MyFitnessPal memberikan gambaran kesehatan yang lengkap kepada anggota, mulai dari olahraga pembakar lemak terbaik hingga saran makanan sehat untuk dikonsumsi. My only suggestion would be to add the shrimp only just before eating to prevent them overcooking. Heat 1 tablespoon of oil in your wok over medium high heat, and add the shrimp shells and heads. While tom yum soup can be low in calories, there are several versions of it. Satays are skewers of grilled, marinated meat. The next ingredient is a shrimp chili paste, which combines flavors like garlic and shallots with dried shrimp and soybean oil. If you can handle the heat, get it spicy. Strain the broth, discard the prawn shells etc, then return broth into same pot over low heat. Just add the desired vegetables and meats. This rice doesnt have much fiber, and that can leave you feeling tired and hungry. Let the broth simmer. Therefore, you can make it suit your health needs! Thankfully, you can still enjoy this dish by using a few ingredient swaps and cooking techniques. A number of recent research carried out by leading Japanese institutions have revealed that the soup is 100 times more efficient than other diets at blocking the formation of . Moreover, there are numerous Tom Yum variations like seafood, chicken etc. If you add noodles or rice, calories go up. Lemongrass and galangal are for the unique Tom Yum soup fragrance, they are very important in giving Tom Yum its distinctive aroma. All rights reserved. YUMMY, just like I remember from some fine Thai restaurants in NYC many moons ago! How do we come up with this breakdown? Seafood tom yum is a flavorful and umami broth that infuses the delicious herbal tom yum flavors with succulent seafood, and only takes 15 minutes to make. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); Hi, I'm Clara! Most of the calories of this dish come from the seafood, which is a lean protein source. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. Taste-test the soup, adding more fish sauce, soy sauce, lime juice, sugar, or coconut milk, if desired. Heat the large wok or pan over medium heat, drizzle 2-3 tbsp of oil and stir fry the garlic and shallots for a few seconds until fragrant. Bring to a boil, then reduce heat and simmer for 10 minutes. Vegetarians can make a version of the soup without meat or fish. There are 23 grams of protein and only 1 gram of carbs in each serving of shrimp (4 ounces). This dish is one of the most popular in Thai restaurants given its unique fragrant and spicy flavor. Tom yum is a very healthy soup given that its flavor predominantly comes from herbs, which are very low in calories, and steeped with seafood, which is a great source of lean protein. Cant find them on the menu? I live in a rural spot in the U.S. and dont have access to many of the ingredients, but I found a place on Amazon which ships fresh galangal root, lime leaves, lemon grass stalks, and ghost peppers, so was able to make this! Campbell's chicken noodle soup, for example, has 1.7 grams of sodium and Tom yum soup has a lot more. Once you have these ingredients, you will have the best bowl of homemade tom yum youve ever tasted, I promise. First, start by heating a tablespoon of cooking oil in a pan/wok over medium-high heat. This Thai seafood soup is authentic and incredible tasting with its delicious combination of seafood, lemongrass, coconut milk, and lime. Heat cooking oil in a wok over medium-high heat. Your email address will not be published. Required fields are marked *. Step 3: Add the vegetables and let them cook until just tender- 3-5 minutes. Bring to a boil. Keep in mind that Thai chilis are much spicier than your average chili! 1 cup straw mushrooms drained canned, any fresh mushrooms may be substituted. Add shrimp and heat for an additional 20-30 seconds. Thats code for deep-fried in oil, which means it has extra fat and calories. We see that in this bowl we have approximately 19 calories from fat, 23 calories from carbohydrates and 10 calories from protein. Thanks Nagi, Absolutely beautiful. Nagi x. Browse all your favourite Thai food recipes! Enjoy! Pour 600ml water into a pan and add the tom yum, or Thai curry paste, mushrooms, lime leaves, lemon grass and ginger and bring to the boil. Generally speaking, having nutritious meal, water intake and sufficient rest is always key to speedy recovery when you are not feeling well. Add the mushrooms. these links. Typically, any kind of local fish is used in the making of a tom kloang but salted fish (pla kem) is a popular choice. Bonus: Tom Yum is probably the healthiest Thai dishever, clocking in at just 156 calories! At the same time, bring the 1 1/4 cups water to boil in another small pot. This classic Thai sour soup is made with a spicy broth, shrimp, and lots of veggies, says . Also, its strong aroma can revive the appetite that you often lose when you are suffering from colds. With exercise demos, workout routines and more than 500 recipes available on the app, MyFitnessPal gives members a wellness roadmap for anything from the best fat burning workouts to healthy foods to eat. Cook the seafood Strain the herbs out and add in the raw seafood and shallots if using. Therefore, no wonder that this recipe is also used in many other applications like Tom Yum noodle, hotpot as well as packaged instant noodle. Discovery, Inc. or its subsidiaries and affiliates. Do check them out! How true. Simmer until mushrooms are soft, 2 to 3 minutes. This dish has a lot of different variations: A serving of this seafood tom yum recipe only has 251 calories with 40 grams of protein, 3 grams of fat, and 16 grams of carbs. Add onions and mushrooms, simmer 3 minutes. I recommend Pantai brand Nam Prik Pao. With delightful lemongrass, lime juice, coconut milk, broth, and shrimp, this dish is truly restaurant-quality. Add the stock, lemongrass, and lime leaves to a large pot over medium-high heat. I live in the upper northern beaches of Sydney, which is a beautiful part of the world but is sadly in Asian food and produce. One cup can have more calories than a cheeseburger and fries -- and twice as much fat. Email . Thank you! This ingredient makes up a small portion of the soup, only 2 percent, so it won't give you much nutrition. Mushrooms can be high enough in protein to replace meat in your recipe. Tom Kha has approximately 350 calories due to the . 1 Comment. Divide into bowls and garnish with cilantro. Rasa Malaysia 20062023 Bee Interactive Corp, 350 g shrimp or tiger prawn, head-on and shell-on, preferred, canned chicken stock, or water, cut into 3-inch strips, pounded with a cleaver. This is my favorite soup and I decided to go ahead and try making it at home. A lot of plonk and simmer above to make the broth. 4.7/5 (10) Total Time: 45 mins Category: Soup Calories . It is actually complicated to come up with this number as there are two types of Tom Yum, clear and creamy soup. Remove the stock from the heat and sieve into a new saucepan. Tip: Let the grains cook for another 2 minutes to further evaporate the moisture. A can of Campbell's chicken noodle soup, by contrast, has only slightly over 2 grams of sugar. Tom Yum soup is without a doubt delicious. Add the seafood to the main pot, stir and boil for about 5 minutes. Seafood tom yum is a flavorful and umami broth that infuses the delicious herbal tom yum flavors with succulent seafood. Add into pot. Tom Yum is best made with whole prawns/shrimp that you peel yourself. Directions. App Database; Consumer Tools; Business Solutions; Contact; . Although canned recipes often don't include shrimp, if you prefer to use animal products, then shrimp will add valuable protein to your dish. In one serving, the soup contains 7.8 grams of total carbs, 7.8 grams net carbs, 50 grams of fat, 6.4 grams protein, and 504 calories. Finely mince the bottom 1/2 of the stalk and keep the upper part whole. Have one roll and skip the dipping sauce, which tacks on extra sodium and sugar. Add the chili paste to the boiling water along with the fish sauce, lemongrass, lime leaves, ginger, mushrooms and cherry tomatoes. In a large nonstick saucepan, heat oil over medium heat. Peel the shrimp and remove the heads. 3. Crush kaffir lime leaves with your hands. The making part is very straight forward, calling for not much more than plonking and simmering, straining, more plonking then simmering again. Gently simmer until hot (do not boil at this point). See? Are you actively trying to kill people? Often, it will be removed from a dish before serving. Percentages are based on a diet of 2000 calories a day. Reduce heat to medium-low. Yes you can! For example, Campbell's chicken noodle soup has 247 calories per can, which is over double that of tom yum soup calories. ie rolling around on a pile of his toys. So delicious. Bring to boil. Tom yum soup is another excellent alternative for weight reduction since the shrimp or chicken used in the soup is low in fat and calories and so promotes weight loss. Handful fresh cilantro leaves, plus more for garnish, 1 tablespoon prik pao (Thai chili paste with soybean oil). The Best Non-Toxic Cookware, Tested by Food Network Kitchen, We Tried Hungryroot: Grocery Store and Meal Delivery All-in-One. Our journeys (both before and after we have met each others) have set us adrift outside of home countries for the past 15 years. I would recommend making the stock in advance only and mixing in the seafood when you're ready to cook to ensure the seafood doesn't get overcooked in the reheating process. Use 200g/7oz frozen peeled prawns (this is more than the weight of peeled whole prawns) and add them in step 7. Yes, it is healthy to consume Tom Yum soup. Do you think hes: b) rubbing his stench all over the toys in a sign of ownership / deter other dogs from taking his toys. No part of the content (digital photographs, recipes, articles, etc.) (Healthy Kimchi Fried Rice Recipe), Is Pepper Lunch Healthy? Portion enough protein for the dish. It is not high in calories and it is rich in herbs and spices. Will you please chill out. We have lived and worked in countries like Hong Kong, Singapore, Thailand, Indonesia and Taiwan. Garnish and enjoy Serve the soup in a bowl and garnish with cilantro if desired. I'm gonna have to try it , Your email address will not be published. I had everything but the galangal, so I substituted it with ginger. Serve immediately. It's a type of grass that's typically used as a flavoring in Southeast Asian cuisine. This is the CLEAR version of Tom Yum. 1/2 lb medium shrimp shelled and deveined. Fatty acids. If youre in the mood for tea, order a glass of the unsweetened kind. While those desserts have added sugar, theyre lower in fat than fried bananas. Calories in Tom Yum based on the calories, fat, protein, carbs and other nutrition information submitted for Tom Yum. That puts an entire can at just over 100 calories, which means it's a light soup. Place the galangal root in a saucepan along with the sliced lemongrass, kaffir lime leaves, shrimp paste, chicken stock and water. 123% of your sodium rdi? Use as hot pot base Tom yum is a great healthy broth option for hot pot. Calories, fat, protein, and carbohydrate values for for Tom Yum Soup and other related foods. This shredded fruit is tossed with green beans and tomatoes. Pad See Ew When you add sugar, also add Thai Chilli Paste and evaporated milk. The thing to note here is that this dish typically does not have enough protein content at restaurants, and may have an outsized amount of fats from oil or coconut milk for the creamy version. Press the shrimp heads with a spatula to extract the juice from the heads. Bring to simmer on high heat, cover, then reduce to medium and simmer for 10 minutes. If you dont like the recipe, then dont make it. Add the coconut milk, fish sauce, soy sauce, lime juice, and sugar, and stir well to combine. Bring to a boil. Add the shrimp, seafood, tomato, and baby bok choy, if using. Then turn the heat down to medium and continue cooking for 10 minutes. The calories will vary depending on the recipe that is used; however, on average, one cup of Tom Yum soup contains 90 calories. Simmer for about 5 mins. Summer rolls feature a medley of veggies, including lettuce, carrots, and cucumber, along with noodles and shrimp. Flash-steam the seafood in the other pot for approximately 1 minute. Calories, fat, protein, and carbohydrate values for for Tom Yum Soup and other related foods. Meanwhile, prepare thee lemongrass: Slice the bottom 1/3 of the lemongrass stalk off and set aside the top. Per serving? For our measurement, we will be referring to this delicious looking recipe from Wongnai for a full bowl enough for 4 servings. Add in the chicken broth, chicken, straw mushrooms, cherry tomatoes, fish sauce, tom yum paste, sugar, and salt to the pot. Following Creamy Tom Yum steps but use coconut milk instead of evaporated milk. The American Heart Association suggests no more than 2,300 milligrams per day. It also has shrimp, veggies, and fragrant spices, such as lemongrass. Tom Yum Goong (Spicy Shrimp Soup) - 1 serving 179 Calories Nutritionix sub-recipe for 1 cup: Serving Ingredient Calories; 0.421 . Ginger will give the fragrance and also add spiciness to the soup. Boil until the water turns slightly orange in color. . Step 3. Add seafood stock, lemongrass, lime leaves, shallots, tomato, galangal, and 2 tablespoons of Fish Sauce in a pot over medium heat. But coconut milk is also amazing in fact, that changes Tom Yum into Tom Kha soup and some people who sampled this preferred that the best! Tom yum and other broth-based soups, like tofu-vegetable or wonton, are usually lower in fat and calories than soups made with coconut milk, such as tom kha. Prepare shrimp by deveining, peeling, and drying off any liquid with a paper towel. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); Welcome! atau "Berapa kali sebaiknya aku makan dalam sehari?" Immediately after, add the fish sauce, lime juice, prik pao and sugar. These often pair protein with veggies, like tofu with broccoli or basil chicken with string beans. The result: a 16-ounce serving that can pack in more calories and sugar than a cup of ice cream. What chili paste? The ingredients list might seem long, but there's very little chopping involved. Satays are usually served with a spicy-sweet peanut sauce. Tom Yum Soup With Shrimp (1 serving) Calories: 100, Fat: 0g, Carbs: 0g, Protein: 0g. A compound in chili peppers called capsaicin may help protect you against cancer and heart disease. Press the shrimp heads with a spatula to extract the juice from the heads. Hot and sour shrimp soup (Tom Yum Goong) is a calorie bargain at 90 calories per one cup, but, like all Thai soups, it's high in sodium. Find calories, carbs, and nutritional contents for Tom Yum Seafood Soup and over 2,000,000 other foods at MyFitnessPal Oishii, The Brand Behind the Omakase Strawberry, Introduces New Koyo Berry Breed, 5 Best Non-Alcoholic Gins, According to a Spirits Expert, Everything You Need To Cook Like Emily Mariko, 25 Get Well Soon Gifts That Show How Much You Care, 6 Best Whiskeys, According to a Spirits Expert, These Cord Organizers Save Your Kitchen From Clutter, Enter Daily for Your Chance to Win $10,000. This recipe was provided by a chef, restaurant or culinary professional. ), Thai Stir-Fried Vegetables With Garlic, Ginger, and Lime, Thai Chicken Stir-Fry With Coconut, Chili, and Lime, Chicken Pad See Ew (Broad Rice Noodles Fried With Soy Sauce), Thai Tom Yum Soup With Coconut Milk (Tom Kha), Easy Brown Rice Vermicelli Noodles With Fresh Shiitake Recipe, Bok Choy and Shiitake Mushroom Stir-Fry Recipe. Take the shrimp out of the fridge and let it sit at room temperature for about 5 to 10 minutes before stir-frying. Bring everything to a boil on medium-high heat for around 10 minutes. I wanted the soup to be vegetarian so I added vegetable broth and no shrimp in the final stage I added tofu it was delicious! Add the shrimp and the fish sauce, and cook until the shrimp are just cooked through - about 40 seconds. In the mood for fish? Stir to combine. The kaffir lime leaves, lemongrass, galangal, chilli and garlic. How does this food fit into your daily goals? Add galangal, stock and water. Then, cut the lemongrass into thin slices starting from the white, fleshy bottom until you reach the green woody part (these are usually saved for steeping in soups or curries). Boil water and remove from heat. Season with the sugar and chicken bouillon powder. Add the seafood to the pan and cook for a few mins, until the prawns turn pink. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); I havent made it, but I went to Thailand on some hedonistic journey 30 years ago and lived on this soup, it was 50c. Add cream To make the milky version, add a tablespoon of light coconut milk or skim milk. Would the soup still tastes good without adding evaporated milk? So, how much is the Tom Yum soup calories and what are its health benefits? Gently simmer 1 to 2 more minutes (the bok choy should remain on the crisp side). Tom yum and other broth-based soups, like tofu-vegetable or wonton, are usually lower in fat and calories than soups made with coconut milk, such as tom kha. Your email address will not be published. Im in Australia. A serving of this seafood tom yum recipe only has 251 calories with 40 grams of protein, 3 grams of fat, and 16 grams of carbs. This is because the taste and the fragrance from the soup should be able to revive your appetite. Check out my Recipe Index, follow me on Instagram, Pinterest, Facebook, and sign up for FREE email newsletter. Thanks. Then theyre deep-fried in oil. Not to mention how easy it is to make. For optimal flavor, pound the sliced lemongrass slices in a mortar and pestle this will release all the flavor and juices. Reduce the heat to low and simmer for 20 minutes. Bring it to boil. Instead of dunking each skewer, put a little on your plate. A fruit dessert is healthy, right? So whether your goal is walking for weight loss, tracking the foods you eat, or something else entirely, MyFitnessPal has the tools you need to start your fitness and health journey today. . But even I can get my hands on all the ingredients for this recipe from my grocery and fresh produce stores!! Its astonishingly easy, SUPER HEALTHY, and tastes just like the real deal! I cannot find the oil on its own and the paste that I bought does not have sufficient oil on top of the paste. or "How many meals a day should you eat?" Nam Prik Pao Usage This Thai chili paste gives the soup an additional kick and it's beautiful red flavor. Add shrimp and heat through. For an extra hit of flavor, you can also add some Thai chili sauce,Nam Prik Pao, either store-bought or homemade. Recipe courtesy of Jitlada, Los Angeles, CA, Sign up for the Food Network Shopping Newsletter Privacy Policy, KFC Brings Back Its Mind-Boggling Bunless Chicken Sandwich, The Double Down, The Key Food Moments You May Have Missed in The Last of Us, Peeps-Flavored Pepsi Makes Its Adorable Return. Larb is often served with sticky white rice and lettuce. No, if you do that wolves come and eat you. Gather all the ingredients. They advise you to stay as close to 1,500 milligrams. One cup of the creamy milk packs in 400calories. You just need to cook clever and get creative! They can be big or small and have an odd shape similar to oyster meat. However, we will not say it will cure the colds. Seafood tom yum soup is a spicy and sour soup that consists of a variety of aromatic ingredients simmered with mixed seafood to create a deliciously bold flavor. Thai Fish Cake (Tod Mun Pla) 2 serrano chile seeded and chopped, see head note. If using fresh lemongrass, also add the upper stalk pieces for extra flavor. Bring about 2 liters of water to a boil in a medium saucepan. Scallops, crab, and fish should all be firm to the touch and no longer translucent. Simple to make using whole fresh OR peeled frozen prawns / shrimp, this is astonishingly easy to make once youve gathered the ingredients! Save my name, email, and website in this browser for the next time I comment. Tom Yum soup is without a doubt delicious. We have also covered other version of Tom Yum-based products like Tom Yum noodle, Mama Tom Yum instant noodle and Tom Yum hotpot. Might have to tweak a bit. Drain the shrimp stock and discard the shrimp heads and shells. In a canned tom yum soup recipe, the main ingredient is water. Along with the refreshing flavor, youll also get a health boost. I think that people assume that the creamy version is made with coconut milk, being an ingredient associated with Thai cooking. 8) (Left to right) AlexPro9500 / Thinkstock, ktasimarr / Thinkstock, American Heart Association: Tips for Eating Thai Food.Anticancer Research: Anticancer Properties of Capsaicin Against Human Cancer.Archives of Internal Medicine: Fish Consumption and Stroke Risk in Elderly Individuals.BMJ: Whole Grain Consumption and Risk of Cardiovascular Disease, Cancer, and All Cause and Cause Specific Mortality: Systematic Review and Dose-Response Meta-Analysis of Prospective Studies.Cleveland Clinic: Your Best Bets and Smart Swaps for Eating Ethnic Food.Mascha Davis, registered dietitian; spokeswoman, Academy of Nutrition and Dietetics.Mayo Clinic: Shrimp Spring Rolls.Open Heart: Capsaicin May Have Important Potential for Promoting Vascular and Metabolic Health.United States Department of Agriculture, Agricultural Research Service: USDA Food Composition Databases.. Diana Rattray, 1 stalk lemongrass, minced, or2 1/2 to 3 tablespoons frozen or bottled prepared lemongrass, 1 to2 red Thai bird chilies, thinly sliced, or 1 to 2 teaspoons Thai chili sauce, 12 medium raw shrimp, shelled and deveined, 1 to 4 cups mixed seafood of choice, such as mussels, scallops, crab, or fillet, 2 1/2 tablespoons freshly squeezed lime juice, 1/4 cup coarsely chopped fresh cilantro leaves. Step 2: Mix the broth and the remaining 3 cups of water in a large saucepan. Calories and Nutrition How to Make It Healthy, The Spruce Eats on How to Prepare Lemongrass, Air Fryer Orange Chicken Recipe (Healthy and Easy), High Protein Hummus Recipe (Healthy and Easy). It has not been tested for home use. Research shows that eating plenty of whole grains, such as brown rice, can lower your chances of type 2 diabetes, heart disease, and cancer. Sprinkle a pinch of salt to taste. Calorie Information. They impart such beautiful flavour into the soup! Meanwhile, place the lime juice, minced chilies, and cilantro leaves in the bottom of a large serving bowl. Because the sauce usually has sodium, fat, and sugar, ask for it on the side. Tom Yum soup everybodys favourite Thai soup is finally here! Tom yum and other broth-based soups, like tofu-vegetable or wonton, are usually lower in fat and calories than soups made with coconut milk, such as tom kha. Both black and green tea have disease-fighting antioxidants. Add chicken If you dont have seafood, you can also make this dish with chicken. Just before the soup with the mushrooms and tomatoes is done cooking for a total of 15 minutes, start making the noodles. As of May 9, its caloric content is 360 calories and 2,000 calories, according to the USDA's Nutrition Facts label. Save my name, email, and website in this browser for the next time I comment. The main difference is the use of coconut in tom kha. Tom yum has fewer than 100 calories per cup. Persentase berdasarkan pola makan 2000 kalori per hari. And you say this is healthy? It also has shrimp, veggies, and fragrant spices, such as lemongrass. And that doesnt include the sugary dipping sauce. Taste-test the soup, adding more fish sauce, soy sauce, lime juice, sugar, or coconut milk, if desired. 285/2000Cal left. Ive no idea which is more popular, and truthfully I like both equally so I dont play favourites. Its got terrific complexity of flavour from the prawn/shrimp shells basically its a homemade prawn stock with a ton of aromatics added!! Strain, if desired. Reduce heat to medium-low, add the tomatoes and mushrooms, then simmer three minutes. Make the shrimp stock De-vein shrimp and reserve the head and the shells, reserving them in a saucepan. Tag me on Instagram at. However, for the health conscious, calories count and health aspects of the food also matter. This item: MAMA Noodles Shrimp Tom Yum Instant Noodles with Delicious Thai Flavors, Hot & Spicy Noodles w/ Shrimp Tom Yum Soup Base, No Trans Fat w/ Fewer Calories Than Deep Fried Noodles 30 Pack $20.97 ($20.97/Ounce) Steer clear of crispy or fried dishes. The herbs in Tom Yum may/may not have direct health benefits as cold remedies. Increase the heat, add the mushrooms, and boil for 1 minute. Prepare the soba/egg noodles according to package instructions. Thai coconut cake and other traditional coconut desserts, Thai green mango: types and how to enjoy this sour mango, Tom Kha Soup Calories & Vegetarian Option, Tom Kha vs Tom Yum: Similarities & Differences, Taiwan vs Thailand: differences and similarities, Thailand vs Vietnam: Similarities and Differences, Thai coffee vs Vietnamese coffee: the authentic coffee taste, Hua Hin hotels: boutique/ hotels with private pool.