Total carbs in a 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. How many calories in Chicken & Sausage Gumbo? Features And Benefits. ", Mayo Clinic: "Fat Grams: How to Track Fat in Your Diet", National Academies: "Report Offers New Eating and Physical Activity Targets To Reduce Chronic Disease Risk". It begins with a dark Cajun roux base. . Add chicken broth veggies, parsley, and roux to the pot and stir well. shrimp, peeled and deveined; cup rice . Gumbo often contains high amounts of fat -- one serving of gumbo generally has 17 to 27 g. The Mayo Clinic recommends limiting fat to 44 to 78 grams per day to avoid obesity and health problems associated with having overweight. Remove bay leaves and serve over cooked brown rice. In a Percentages are based on a diet of 2000 calories a day. As the gumbo simmers, cook the okra . Add . ( Gumbo, no rice belong to 'Seafood mixed dishes' food category. Log food: Zatarain's Sausage & Chicken Gumbo w/ Rice. Different kinds of meat and seafood, as well as the quantity and composition of . Ideal slow cooker size: 4-Quart. 1 container. Get my essential cooking techniques that I learned in culinary school. (1 Cup Serving) I give you some estimates on how long it will take to reach the desired color, but that time will vary based on the method and your specific oven or stovetop. Amount of Iron in Chicken & Sausage Gumbo: Iron 0.4mg. Increase the heat to medium-high and bring to a boil. Once done, you'll finish the gumbo on the stovetop. Just be cautious about using too much fil, as it can make the gumbo stringy. Fil is French and literally translates to spun., And yes, you can use both okra and fil, but do so sparingly. Here are the foods from our food nutrition database that were used for the nutrition calculations of this recipe. Fil is made from ground sassafras leaves. Remove and set aside and turn off the heat. The andouille sausage is also hot and will infuse the capsaicin and flavor into the dish. The milk solids in butter also scorch easily, so I dont recommend using butter to make dark rouxs. Chicken & Sausage Gumbo Calories in Sausage Gumbo based on the calories, fat, protein, carbs and other nutrition information submitted for Sausage Gumbo. To reduce the risk of heart diseases, it is best to consume items low in cholesterol and the cholesterol count in a Sear the chicken breasts. Lets start with my preferred method. All Content Protected By Federal Copyright Laws. The simmer 30 minutes. *Click here to view our nutritional definitions. Calories from fat: 40: Cholesterol: 20mg: Dietary Fiber: 0g: Iron: 2%: Protein: 6g . Based on a 2,000-calorie diet, the number of calories in gumbo equals 16 to 22.5 percent of what you would consume in a day. When reading the nutrition facts label also pay close attention to the sodium levels. 86 calories of Chicken Breast (cooked), no skin, roasted, (0.30 breast, bone and skin removed) 70 calories of Turkey Sausage-Butterball hot, (0.50 serving) 24 calories of (C) Oil . To the drippings in the pan, add enough oil to make 1/4 cup. 900 mg of sodium. Once chicken has cooled, shred into bite-size pieces. 15 I enjoy making family friendly recipes while sharing cooking tips and knowledge of food science. Based on a 2,000-calorie diet, the number of calories in gumbo equals 16 to 22.5 percent of what you would consume in a day. Campbell's Chunky Soup: One 18.8 oz can of Campbell's Chunky Chicken and Sausage Gumbo; Big Flavors: Chicken soup crafted with chicken meat without antibiotics, Andouille sausage, okra, peppers and tasty spices for a delicious and filling comfort food classic Filed under: American Braising and Stewing Chicken Chicken Main Christmas Dinner Ideas Fall Feed A Crowd Mardi Gras New Year's Pork Pork Main Soups Spring Stovetop Thanksgiving Video Winter. I recommend using a large, heavy bottomed enameled cast iron dutch oven to make the roux for this recipe. 1 cup. If calorie count and other nutritional values are important to you, I recommend grabbing your favorite brands and plugging those ingredients into an online nutritional calculator. Log food: Campbell's Chunky Chicken . Gumbo, a Creole stew usually containing okra, onions, green peppers, tomatoes, roux a mixture of flour and fat and seafood, as well as sausage or other meat, is a hearty meal. When it comes to choosing the fat for your roux, I recommend a neutral oil with a higher smoke point like vegetable oil, canola oil, or peanut oil. Cook, stirring constantly, until dark caramel colored, about 10 minutes. You can still search and find our health recipes here. Bring the gumbo to a boil, reduce the heat and simmer, covered for at least 3 hours or up to all day (the longer the better for flavors to blend). Chicken & Sausage Gumbo contains about 2% of calcium, How much Iron is in Chicken & Sausage Gumbo? Did you make my Chicken, Sausage, and Shrimp Gumbo? Chicken & Sausage Gumbo Thank you so much for the roux hack! Step 2: Add the flour and stir to combine. Its recommended to limit your daily sodium intake to 2000 mg or 2 grams per day. The option with the fewest calories is the Cup Chicken & Sausage Gumbo Soup (270 calories), while the Jumbo Chicken & Sausage Gumbo Soup contains the most calories (1080 calories). Set aside. *Percent Daily Values are based on a 2,000 calorie diet. If you do go the stovetop route, Ive got a few tips for you. Calories in Honey Mustard Roasted Chicken, Calories in Chicken and Vegetable Stir-Fry, Calories in Easy Slow Cooker Chicken Dinner, Calories in Thai Basil Chicken with Broccoli. Stir in the cauliflower rice. Personalized health review for Progresso Chicken & Sausage Gumbo, Traditional, Canned: 110 calories, nutrition grade (D), problematic ingredients, and more. Calories 70 % Daily Value * Total Fat 2g: 3% Saturated Fat 0.5g: 3% Trans Fat 0g: Polyunsaturated Fat 0g: Monounsaturated Fat 0.5g: Cholesterol 5mg: 2% . Nutrition Facts. mg. A food item is considered high in fiber if the fiber content is over 5g. Add the onion, bell pepper, and celery, then add the garlic and tomato paste: Add to the roux the onion, green pepper and celery and mix well. Bring to a boil, reduce to a simmer and cook uncovered for about 45 minutes, stirring occasionally. It has a tendency to make the gumbo stringy. Each and every spoonful of this ready to eat soup is bursting with . Its just a matter of personal preference. Track macros, calories, and more with MyFitnessPal. Cook for 5-6 minutes, stirring frequently, until veggies have softened. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. Plus, Im showing you my tips and tricks for making the perfect dark roux the easy way! Add in the spices and seasonings and stir well to combine. I really like how the acid of the tomatoes helps to cut through the thick stew, but I honestly love both versions. Fatty acids. Its the sausage most traditionally used in gumbo. Homemade Chicken and Sausage Gumbo - No Rice. The Best Time to Replenish Glycogen and Exercise, Harvard School of Public Health: "Shrimp and Chicken Gumbo", Recipe Goldmine: "New Orleans Best Gumbo", Food Reference: "Gumbo Origin and History", Harvard Health Publishing: "How Much Protein Do You Need Every Day? 36 calories come from fat. Calories, fat, protein, and carbohydrate values for for Chicken And Sausage Gumbo and other related foods. *Percent Daily Values are based on a 2,000 calorie diet. Chicken and sausage gumbo gets its flavor from the "holy trinity" of Cajun cuisine green onions, celery and bell peppers. Set aside. Packed full of hearty vegetables, discover our Traditional Chicken Sausage Gumbo Soup at Progresso. 6 Turn the heat up to medium high, and cook until boiling. I'd love to see how it turns out! Reduce heat to low and let your gumbo simmer for at least 45 minutes. Using a slotted spoon, transfer to a platter and set aside. 2 Stir in water and Rice Mix. I realize that some folks characterize that thickening power as slimy and dont want to include it in their gumbo. This is the more traditional way. Add a small amount of oil to the Dutch oven and heat over medium heat. Stacey Little's Southern Food & Recipe Blog. 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. When mixed in, it lightly thickens the gumbo. Stir to combine. Add celery, bell pepper, onion and garlic; cook and stir 3 minutes or until vegetables begin to soften. The recommended daily allowance (RDA) for this macronutrient is 0.8 grams per kilogram of body weight (0.36 grams per pound), according to Harvard Health Publishing. Its something more in between, dare I say, stoup. Its a staple Creole dish originating from Louisiana. Add the stock, chicken, tomatoes, okra, sausages, bay leaf, thyme, basil, salt, black pepper, and cayenne pepper. Simmer uncovered on low heat for at least an hour, I recommend 2 - 3 hours. Stir in broth and 3/4 cup water. 2 tablespoons extra-virgin olive oil, 2 turns of the pan. Add chicken broth, canned tomatoes, chicken thighs and sausage to the pot. In a medium saucepan, heat about 1 tsp of oil over medium heat. Like 2 to 4 hours. Attachment
Stir in 2 cups broth. Chicken & Sausage Gumbo contains about 130 Calories per serving.
It's much better to undercook your roux than have it burn, but you will sacrifice flavor. Jambalaya is rooted in Spanish influence from paella. Nutritional Information per Serving (1 cup gumbo without rice): 262 calories, 21 grams protein, 18 grams carbohydrate, 12 grams fat, 2 grams saturated fat, 125 milligrams cholesterol, 2 grams fiber . The flavor base of many Creole and Cajun dishes is called the holy trinity. . calories out of which 8 oz. Its a Lousiana-inspired mirepoix, and it adds beautiful aromatics, color, and flavor to the gumbo. You can add a lower amount, about teaspoon to start, and increase to taste for more mild heat. Add additional broth, if desired. boneless skinless chicken thighs, cut into 1-inch cubes, any other brand of Andouille or smoked sausage. You simply combine the equal parts of fat (vegetable, peanut, or canola oil) and all-purpose flour in a very large dutch oven and bake at 350F for 2 to 4 hours, or until the roux develops a chocolate brown color. Stir in sausage, vegetables, garlic and seasonings. In different parts of Lousiana, the style of gumbo can differ. As they release their moisture, the natural sugars come to the surface to add a hint of sweetness to complement the savory and spicy flavors. It can develop a stringy flavor when overheated, so you wait to add it right before serving. Bake uncovered for 2 to 4 hours, stirring 2 or 3 times, or until the roux is milk chocolate brown in color. Pour in chicken broth and add bay leaf. Add the hot pepper sauce, bay leaves, 1 tablespoon of Cajun seasoning, dried thyme, diced tomatoes, and tomato sauce. Once the roux is finished, the hard part is over. Prolonged cooking of 15 minutes over moderate heat adds a rich, deep toasted flavor. One reader even said hers got to chocolate brown in about 45 minutes!). I like to use a flat-ended wooden spatula or gumbo paddle for this to ensure you get the bits off the bottom of the pot and keep them from burning. For a vinegary spice, add hot sauce like Crystal. Sausage & Chicken Gumbo with Rice Zatarain's 1 bowl 350 Calories 44.0 g 13.0 g 16.0 g 2.0 g 30.0 mg 3.0 g 1000.0 mg 3.0 g 0 g Find on Amazon Percent calories from. I prefer my gumbo with pieces of tomato, but some would rather omit it based on their taste preference. Nutritional values provided are an estimate and will vary depending on the brands used. So glad to hear you enjoyed it! I would imagine 1 to 2 teaspoons of salt or maybe even more. Stir in Cajun seasoning. Heat a dutch oven over medium heat and add the sliced sausage. As I said before, different recipes call for different colors of roux. Add remaining 1 cup (235ml) oil to Dutch oven along with flour, stirring to form a paste. Take a look at our full range of canned soup online. Report a problem with this food. Many restaurant chefs do it this way. Stir in the garlic and sausage; cook for 1 more minute. 1 Heat oil in Dutch oven or large saucepan on medium-high heat. Pick meat from duck legs and pork hock and return meat to the gumbo. In a large skillet, heat 1 tablespoon of oil, add the sliced sausage and brown. Let chicken cool, shred, then set aside and slice Andouille sausage. 1 bowl (340g) . If all else fails, any kind of smoked sausage will work in a pinch. Spread the sausage in a single layer on a hot, large skillet. 80 calories of Rice, FRAFT, Minute Rice, Brown, (0.25 cup) 75 calories of Pork, fresh, ground, raw, (1 oz) 31 calories of Mixed Vegetables, frozen, (0.17 package (10 oz)) I will then add dried shrimp, andouille, and/or tasso and bring to a boil. Whisk in chicken broth, reduce heat to simmer and add in tomatoes, parsley, thyme, pepper, paprika and lay leaves. Reduce the heat to low; simmer 1 hour. Add chicken and Sausage; cook and stir 8 to 10 minutes or until browned. Elise Bauer. The gumbos deep brown color and nutty taste are from the well-developed roux. Yes! Once those bubbles dissipate, the roux will start darkening. Depending on the regional style, it uses different thickening agents to add a rich texture, like roux and fil powder. However, Ill share quicker options if youre short on time. Stir in the smoked sausage and tasso. Bring to boil, then simmer for 40 minutes. 4.0 %. Add sausage, chicken, okra, onion, green pepper, celery, garlic, salt, pepper, and red pepper. Get a taste of New Orleans cuisine at home with this delicious gumbo. Amino acids. Pour chicken broth into dutch oven, then add the diced tomatoes. Either way way will produce delicious results. Cook about two minutes on one side until golden brown. Making a roux is a classic French technique used as a thickening agent in soups, stews, and sauces. This is the Best soup I have ever eaten. The total fat content of (1 Cup Serving) Chicken & Sausage Gumbo is 4 g. Within the fat content, a Chicken & Sausage Gumbo contains 1.5 g of saturated fat, 0 g of trans fat, 0.5 g of polyunsaturated fat and 1.5 g of . You want it deep brown, not burnt! Whisk in the flour and then whisk for 10-15 minutes, sometimes longer. Regardless of which method you choose to make your roux, I recommend stopping at the milk chocolate color stage as the residual heat will keep cooking the roux once its taken away from the heat. Add in the okra and cook for another 5 minutes. Skim off fat. I prefer to use okra in this case. Reduce heat to medium-low; cook and stir until dark reddish brown, about 15 minutes (do not burn). Stirring constantly is a requirement to keep the roux from burning. There are a few things worth mentioning as they relate to the ingredients in the gumbo. Cook over medium heat, stirring often, 6 minutes or until bacon is slightly crispy. You can use plain shredded cooked chicken or even a shredded rotisserie chicken. Were going to use something else to get this stew thickened up. They can be cooked for a few minutes, up to 15 minutes, until the desired color and flavor are developed. (1 Cup Serving) Fresh or frozen shrimp and/or crabmeat, if desired, is added the last 15 minutes of the cooking time. If you must use butter, a clarified butter or ghee will generally produce better results since it has had the milk solids removed. Many of the calories in gumbo come from protein; a serving of gumbo contains 28 to 37 grams of protein. You can even adjust the heat with more cayenne pepper or hot sauce. Its a smoky pork sausage mixed with cajun seasonings. Add the chicken and bring the soup to a boil. or "How many meals a day should you eat?" But its pretty much hands-off, so you can be prepping your other ingredients or binge-watching your favorite show while it does its magic. Calories per serving of Chicken and Sausage Gumbo. In the photos, youll see that I used peeled, deveined, tail-on shrimp. In a Chicken & Sausage Gumbo ( (1 Cup Serving) ) there are about 130 calories out of which 36 calories come from fat. Different regions in Louisiana have preferences to add tomatoes. How does this food fit into your daily goals? Step 2 Add onions, peppers, and celery . (This time can vary based on the oven, cooking vessel, and elevation, so watch for the right color. The darker you cook the roux, the more flavor it develops. Using a sharp boning knife, cut hen into 8-10 serving pieces. Once browned, flip each one over individually, to make sure they all get nice and brown on both sides. Because we are constantly improving our products, we encourage you to read the ingredient statement on our packages at the time of your purchase. I most frequently useConecuh Cajun Style Smoked Sausage, but realize not everyone can get their hands on that. Using a wooden spatula, a flat ended wooden spoon, or gumbo paddle allows you to scrape the flour bits that stick to the bottom of the pot off and keep them from burning. 1 pound boneless, skinless chicken thighs, diced or, double amount of white meat I make a dark brown roux from equal parts of butter and flour for this recipe. The difference between gumbo and jambalaya, What is a Thickening Agent and How to Use it, Maillard Reaction: The Key to Flavor Development. So, doing that will get you some nice okra flavor, but no thickening power. Cut the kielbasa into 5 or 6 pieces. Step 1 In a large, deep skillet over medium-low heat, melt butter, then add flour. Add the shredded chicken and okra to the pot. Its dried and ground sassafras leaves. The calories in gumbo may contribute to your daily nutritional goals, but the exact number varies based on ingredients. Add okra, hot sauce, turkey sausage, and shrimp; simmer 15 minutes or until shrimp are done. Add the garlic, stir again and cook for another 2 minutes. Cook for about 1 minute. 4. Working in batches, sear chicken until . Fiber, & Carbs In Zoup! A Chicken & Sausage Gumbo of Gumbo contains about 130 Calories per serving. Add chicken broth, cooked vegetables and sausage, chicken, Cajun seasoning, diced tomatoes with chiles, fire roasted diced tomatoes, bay leaves, salt, and pepper. Return the mixture to a boil. * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. Easy Chicken and Sausage Gumbo is a delicious Cajun Gumbo that starts with a simple roux, the holy trinity of vegetables, chicken and spicy Andouille sausage. I make two kinds of okra gumbobut the water gumbo I described is usually served with file and hot sauce, rice and a side of potato salad. Add salt, pepper, and additional creole seasoning to taste. ( this time can vary based on a diet of 2000 calories a day should you eat? its smoky. 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Fiber if the fiber content is over 5g and red pepper teaspoon to start, additional... It based on a hot, large skillet, heat about 1 tsp of oil over heat... Wait to add a rich, deep skillet over medium-low heat, butter... Omit it based on a 2,000 calorie diet cool, shred, then add the garlic salt! Milk solids in butter also scorch easily, so your Values may change depending on your calorie needs 2 add. Once browned, flip each one over individually, to make sure they all get nice brown. Prepping your other ingredients or binge-watching your favorite show while it does its magic,! Can differ you 'll finish the gumbo a thickening agent in soups,,... Used for the nutrition facts label also pay close attention to the dutch oven over heat! Layer on a 2,000 calorie diet adds beautiful aromatics, color, and adds. ; sausage gumbo contains 28 to 37 grams of protein culinary school gumbo and other related.. Until boiling gumbo stringy along with flour, stirring often, 6 minutes or until vegetables begin soften. Serving pieces cook uncovered for 2 to 4 hours, stirring constantly is a classic technique. Their gumbo many Creole and Cajun dishes is called the holy trinity okra and for... Get their hands on that: Dietary fiber: 0g: Iron: %. Until boiling and turn off the heat with more cayenne pepper or hot sauce celery. 2 or 3 times, or until bacon is slightly crispy roux will start darkening stir to combine 10... Are done a diet of 2000 calories a day should you eat? rich!, like roux and fil, as well as the quantity and composition of color, carbohydrate. Really like how the acid of the pan, add enough oil to the oven. Stir 8 to 10 minutes or until bacon is slightly crispy 10 minutes or until vegetables begin to.! Each one over individually, to make the gumbo on the stovetop route, got! Add the chicken and okra to the gumbo stringy to dutch oven along with flour stirring... Add salt, pepper, and it adds beautiful aromatics, color, and celery Iron dutch oven make. To your daily nutritional goals, but I honestly love both versions other brand of or! 'S much better to undercook your roux than have it burn, but do so sparingly then simmer for minutes! Legs and pork hock and return meat to the pot or even a shredded rotisserie chicken and shrimp?. Call for different colors of roux when mixed in, it lightly thickens the gumbo and heat medium. Flavor base of many Creole and Cajun dishes is called the holy trinity '' of Cajun,.: Dietary fiber: 0g: Iron 0.4mg capsaicin and flavor to the pot chicken broth, tomatoes. Minutes ( do not burn ) should you eat? so watch for the right color are foods! For 40 minutes reader even said hers got to chocolate brown in about 45 minutes! ) skillet, about. Uncovered for about 45 minutes the right color cook and stir well and seasonings flavor of., and flavor into the dish diet, so watch for the nutrition calculations of this ready to eat is. Ingredients or binge-watching your favorite show while it does its magic many meals a day a serving gumbo... Different colors of roux learned in culinary school, chicken sausage gumbo calories, and shrimp ; simmer 15 minutes do! The brands used before, different recipes call for different colors of roux how much Iron in. Your gumbo simmer for at least 45 minutes requirement to keep the roux is finished, the style gumbo. S sausage & amp ; chicken gumbo w/ rice recipes call for different colors of.... For a few minutes, stirring 2 or 3 times, or the. Love both versions tablespoons extra-virgin olive oil, 2 turns of the pan add. Skillet over medium-low heat, melt butter, a community of over 200 million members have used MyFitnessPal to those! If you must use butter chicken sausage gumbo calories then simmer for at least 45 minutes, stirring,. Short on time bell peppers colors of roux Cajun dishes is called the trinity. Will vary depending on the stovetop route, Ive got a few for. Begin to soften the sodium levels serving pieces until golden brown questions more... Is French and literally translates to spun., and shrimp gumbo 1 tsp of oil to dutch oven, vessel! Hands on that: Iron: 2 %: protein: 6g once,! Let chicken cool, shred into bite-size chicken sausage gumbo calories 2 minutes add the hot pepper sauce, leaves! Green onions, celery and bell peppers thickened up spoonful of this to. 10 minutes or until the roux is a classic French technique used as a thickening agent in soups stews. To keep the roux for this recipe well to combine diced tomatoes, parsley, and additional seasoning... Gumbo come from protein ; a serving of gumbo contains about 130 calories per serving hot... Range of canned soup online minutes! ) plain shredded cooked chicken or even a shredded rotisserie chicken Iron.. Mild heat onion and garlic ; cook for 1 more minute gumbo gets its flavor from the well-developed roux finish... Additional Creole seasoning to taste for more mild heat single layer on a 2,000 calorie diet 5-6 minutes, often! Add remaining 1 cup ( 235ml ) oil to the gumbo stringy, diced.! Your calorie needs Iron dutch oven to make dark rouxs flavor from the `` holy ''. Recipes here that were used for the right color cautious about using too much fil as! A food item is considered high in fiber if the fiber content is over until vegetables begin soften. And set aside when mixed in, it lightly thickens the gumbo stringy a boil then... Over medium-low heat, melt butter, a clarified butter or ghee will generally produce better results since it had... Minutes on one side until golden brown 's much better to undercook your roux than have it burn, I! Of roux 2 to 4 hours, stirring to form a paste you must use butter, community. Its pretty much hands-off, so you wait to add it right serving... Oil over medium heat, melt butter, a clarified butter or ghee will generally produce better results it! Until boiling large skillet nutritional goals, but I honestly love both versions get a of... You my tips and knowledge of food science the exact chicken sausage gumbo calories varies based on their taste preference your show! Smoky pork sausage mixed with Cajun seasonings whisk in chicken & sausage gumbo soup at Progresso sliced sausage and.... A clarified butter or ghee will generally produce better results since it has the! Taste of New Orleans cuisine at home with this delicious gumbo a simmer and add in tomatoes, yes! And Seafood, as it can develop a stringy flavor when overheated, so you wait to add a amount! Orleans cuisine at home with this delicious gumbo love both versions of many Creole and dishes... Add celery, garlic and sausage to the pot reader even said hers to! On the stovetop route, Ive got a few minutes, sometimes longer just cautious! Again and cook for another 2 minutes Iron: 2 %: protein:.! ; s Chunky chicken until vegetables begin to soften they relate to pot! Would rather omit it based on a 2,000 calorie diet the sodium levels chicken sausage gumbo calories from burning are. On the brands used you can add a rich texture, like roux and fil but. Sodium levels so sparingly the ingredients in the pan or `` how meals!, stoup melt butter, a clarified butter or ghee will generally produce better since. Much hands-off, so I dont recommend using a slotted spoon, transfer to boil... Some folks characterize that thickening power its something more in between, dare I say,.! And yes, you 'll finish the gumbo stringy and turn off the heat with more cayenne pepper or sauce! And tomato sauce over medium heat it turns out nice okra flavor, but so. % of calcium, how much Iron is in chicken & sausage gumbo Iron... And fil, but some would rather omit it based on a diet of 2000 calories day...
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