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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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Great Balance

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Brown Rice Jollof Delight

55 min

Easy

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What is the energy content breakdown?

Fat 41 19.5g / 41%

Carbohydrates 36 38.9g / 36%

Protein 23 25.9g / 23%

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.

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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!

Well done! You have reached 100!!

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African - style Easy Main course

Brown Rice Jollof Delight

Name: Brown Rice Jollof Delight
Prep time: 10 s
Cook time: 45 s
Total time: 55 s
Yield: 6
Cuisine: African - style
Ingredients: 2 tablespoons Corn oil; 1 1/2 Onions (Shredded); 2 Fresh Pepper; 3 Fresh Tomatoes; 1 Medium Smoked Fish (Shredded); 1 cup Coconut Milk; 2 MAGGI Shrimp; 1/2 teaspoon Chopped Ginger; 1/2 teaspoon Chopped Garlic; 3 cups Brown rice; 1 Large scoop Green Peas; 2 Mediums Carrot (Diced); 2 Red bell pepper; 25 Prawns; 3 cups Water; 1 tablespoon Shrimp powder

(0)

55 Min

Easy

Recipe Variants

Nutrition Value

Carbohydrates

38,95 g

Energy

428,63 kcal

Total fat

19,52 g

Fiber

6,9 g

Protein

25,95 g

Saturated Fats

10,04 g

Sodium

948,96 mg

Sugars

7,83 g

Information per serving

Ingredients

6 Portions

2 tbsp

Corn oil

1.5

sliced onion

red scotch pepper

Tomatoes

1 Medium

Dried Smoked Fish (Whole)

1 cup

Coconut Milk

MAGGI Shrimp

0.5 tsp

ginger(grated)

0.5 tsp

of garlic (minced)

3 cups

Brown rice

1 Large scoop

turkeyberries

2 Mediums

Carrots

green bell pepper (diced)

Prawns

3 cups

Water

1 tbsp

Shrimp powder

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Step1
10 Min

Put a pan on fire and add the coconut oil. Heat the oil, add onions and stir fry for 3 minutes. Chopped pepper, tomatoes and 1 red bell pepper. Add to the pan the garlic, ginger and the chopped vegetables and fry all for 2 minutes.
Step2
40 Min

Add the coconut milk, water, 2 MAGGI Shrimp, and bring to boil. Add the roughly shredded smoked fish, shrimp powder, Prawns (Shrimps) and brown rice. Stir and allow to cook for 20 minutes. Add 1/4 cup of water if more liquid is needed
Step3
5 Min

Clean and cut vegetable into dice: Carrot and red bell pepper. Add all vegetables and cook for 5 minutes.

Step1 of 3

Put a pan on fire and add the coconut oil. Heat the oil, add onions and stir fry for 3 minutes. Chopped pepper, tomatoes and 1 red bell pepper. Add to the pan the garlic, ginger and the chopped vegetables and fry all for 2 minutes.

Step2 of 3

Add the coconut milk, water, 2 MAGGI Shrimp, and bring to boil. Add the roughly shredded smoked fish, shrimp powder, Prawns (Shrimps) and brown rice. Stir and allow to cook for 20 minutes. Add 1/4 cup of water if more liquid is needed

Step3 of 3

Clean and cut vegetable into dice: Carrot and red bell pepper. Add all vegetables and cook for 5 minutes.

Recipe PDF

With pictures

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