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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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Stir Fry Palava Sauce
55 min
Intermediate
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48 32.8g / 48%
34 51.8g / 34%
18 28.3g / 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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Stir Fry Palava Sauce

(33)
55 Min
Intermediate
.

Nutrition Value

Carbohydrates
51,89 g
Energy
587,04 kcal
Total fat
32,85 g
Fiber
9,21 g
Protein
28,38 g
Saturated Fats
5,5 g
Sodium
938,18 mg
Sugars
7,55 g
Information per serving

Ingredients

6 Portions

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
250  g
Pasta (train wheel)
3  tbsp
Olive Oil
3 
Onions, raw
1 
Red bell Pepper
3 
tomatoes (quartered)
4  Cloves
Garlic
2 
MAGGI DƐDƐƐDƐ
1 
Smoked Fish (Shredded)
3  bunches
Spinach (Kontomire)
2  cups
fennel seeds
1  tbsp
Black Pepper
1  tbsp
ginger paste

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Instruction

55 Minutes
  • Step1

    10 Min
    Cook the spaghetti in water for 10 minutes and keep aside
  • Step2

    5 Min
    Cut the tomatoes, red bell pepper , 1 onion into chunks. Roughly blend the vegetable with garlic, ginger and black pepper powder and set aside.
  • Step3

    27 Min
    Finely chop the remaining onion. Heat the olive oil in a pan and fry the chopped onion. Add the blended vegetables and 2 MAGGI DƐDƐƐDƐ. Stir and bring to boil for 20 minutes. Add the shredded smoked fish, stir and let it simmer for a while. Add the spaghetti and stir.
  • Step4

    13 Min
    Mix the melon (pumpkin) seed powder in a little water and pour into the stew. stir and simmer for 10 mins. Finely chop the shredded leaves (kontomire) and let it simmer for 5 minutes
Stir Fry Palava Sauce

Step1 of 4

Cook the spaghetti in water for 10 minutes and keep aside

Stir Fry Palava Sauce

Step2 of 4

Cut the tomatoes, red bell pepper , 1 onion into chunks. Roughly blend the vegetable with garlic, ginger and black pepper powder and set aside.

Stir Fry Palava Sauce

Step3 of 4

Finely chop the remaining onion. Heat the olive oil in a pan and fry the chopped onion. Add the blended vegetables and 2 MAGGI DƐDƐƐDƐ. Stir and bring to boil for 20 minutes. Add the shredded smoked fish, stir and let it simmer for a while. Add the spaghetti and stir.

Stir Fry Palava Sauce

Step4 of 4

Mix the melon (pumpkin) seed powder in a little water and pour into the stew. stir and simmer for 10 mins. Finely chop the shredded leaves (kontomire) and let it simmer for 5 minutes

Recipe PDF

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