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MyMenu IQ™
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My Menu IQ™ guides you to select a nutritionally balanced menu on a scale from 0 to 100, with focus on the main meal.
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BEEF JOLLOF
BEEF JOLLOF
90 min
Intermediate
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25 15.8g / 25%
57 80.2g / 57%
18 27.1g / 18%

The energy content breakdown shows the amount of the macronutrients (i.e. carbohydrate, protein and fat) contained in one serving of the recipe and their relative contribution (in %) to the total energy content of the serving.

What is a balanced menu?

A balanced menu provides a variety of food groups and key nutrients.

MyMenu IQ™ generates a nutritional score, considering the energy content and the nutrients in the menu, and their contribution towards achieving nutritional recommendations as based on a 2,000 kcal daily diet for an average adult.
 
MyMenu IQ™ guides you to select a balanced menu on a scale from 0 to 100, with focus on the main meal.

What does the MyMenu IQ™ score mean ?

Room for Balance Improvement (0 - 44)

This menu has great nutritional balance, providing a good variety of food groups and key nutrients.

Great Balance (70 - 100)

This menu has great nutritional balance, providing a good variety of food groups and key nutrients.

Good Balance (45 - 69)

This menu has great nutritional balance, providing a good variety of food groups and key nutrients.

The MyMenu IQ™ score applies to the digital recipe as described on the site. Nutrition composition data for food ingredients and food products is based on Standard Food Composition Databases such as USDA SR28, BLS32 as well as food label data.

Nutritional Tips

Enjoy this balanced cuisine made with tasty, nutritious, and affordable local ingredients

Did you know that adding vegetables and herbs at the end of cooking helps to retain their vibrant colours, flavour, crunchiness, and important nutrients?

Enjoy your meal with orange, pineapple, pawpaw, or other fruits high in Vitamin C, to help your body use more iron from the meal. #livestrongwithiron

Great News! This dish has a sufficient amount of oil and salt for a balanced and delicious meal, you don’t need to add more!

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BEEF JOLLOF

(1)
90 Min
Intermediate
.

Nutrition Value

Carbohydrates
80,23 g
Energy
576,75 kcal
Total fat
15,86 g
Fiber
2,54 g
Protein
27,1 g
Saturated Fats
3,3 g
Sodium
224,42 mg
Sugars
3,37 g
Information per serving

Ingredients

6

This dish has been optimized for 6 servings. Quantity and times may need to be varied. Here you can find more information about adjusted portion sizes:

,

ingredient_quantity
recipe ingredient
3  cups
Rice
400  g
Fresh Tomatoes
3  tbsp
Curry Powder
0.5  cup
chilli flakes
1  Medium
onion (diced)
1  tbsp
Black Pepper
1  tbsp
Rosemary
1  tbsp
anise
1  sprig
Onion
2  Cloves
garlic paste
2  Tablets
MAGGI Shrimp
2  cups
Water
5  tbsp
Corn oil
1  tbsp
Paprika
4  pieces
Beef, variety meats and by-products, kidneys, raw
grasscutter (akrante3)

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Instruction

90 Minutes
  • Step1

    5 Min
    Using a blender, blend scotch bonnet, onions, pepper corns, anise seeds, dried rosemary, spring onions, garlic, and a splash of water
  • Step2

    10 Min
    In a sauce pot on medium high heat, add the oil and allow to heat up. When hot add in blended pepper mix and salted beef, fry constantly mix until it turns golden brown, then add in tomato puree. Allow to simmer for 10min or until the paste darkens, occasionally stirring to avoid the base from burning After 10min add in curry powder and MAGGI shrimp cubes, mix and bring to a simmer.
  • Step3

    30 Min
    Whiles the sauce base cooks, season beef with pepper mix, steam until tender. Fry on medium high heat till color darkens. Remove from the oil when done and set aside to rest
  • Step4

    40 Min
    Wash rice several times until the water is clear and pour onto the tomato sauce and mix. Pour 2 cups of water and mix. Cover and allow to cook. Stir occasionally to allow rice to cook evenly thus spreading heat evenly
  • Step5

    5 Min
    Chop beef into bit size chunks then add it to the Jollof. Mix and your Jollof is ready to serve. Serve and enjoy
BEEF JOLLOF

Step1 of 5

: Rosemary, Black Pepper, chilli flakes, garlic paste, Onion

Using a blender, blend scotch bonnet, onions, pepper corns, anise seeds, dried rosemary, spring onions, garlic, and a splash of water

BEEF JOLLOF

Step2 of 5

In a sauce pot on medium high heat, add the oil and allow to heat up. When hot add in blended pepper mix and salted beef, fry constantly mix until it turns golden brown, then add in tomato puree. Allow to simmer for 10min or until the paste darkens, occasionally stirring to avoid the base from burning After 10min add in curry powder and MAGGI shrimp cubes, mix and bring to a simmer.

BEEF JOLLOF

Step3 of 5

Whiles the sauce base cooks, season beef with pepper mix, steam until tender. Fry on medium high heat till color darkens. Remove from the oil when done and set aside to rest

BEEF JOLLOF

Step4 of 5

Wash rice several times until the water is clear and pour onto the tomato sauce and mix. Pour 2 cups of water and mix. Cover and allow to cook. Stir occasionally to allow rice to cook evenly thus spreading heat evenly

BEEF JOLLOF

Step5 of 5

Chop beef into bit size chunks then add it to the Jollof. Mix and your Jollof is ready to serve. Serve and enjoy

Recipe PDF

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