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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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Fonio, chicken and mango salad

60 min

Intermediate

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1/3 cup pickled vegetables

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1 small orange

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1 container natural plain yogurt (low fat)

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APRAPRANSAH WITH LAND CRABS (N/A)

81 min

Intermediate

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What is the energy content breakdown?

Fat 6 3g / 6%

Carbohydrates 71 71.6g / 71%

Protein 23 23.3g / 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 Friends Main course

APRAPRANSAH WITH LAND CRABS (N/A)

Name: APRAPRANSAH WITH LAND CRABS (N/A)
Prep time: 5 s
Cook time: 75 s
Total time: 81 s
Yield: 6
Cuisine: African - style
Ingredients: 500 grams palm nut extract; 500 grams Crab; 1 Medium onion (pureed); 1 Medium Onion; 1 Medium ginger(grated); 1 sprig Fresh thyme; 300 milliliters Water; 10 Units yellow scotch bonnet pepper; 3 Units Fresh Tomatoes; 0 1/2 Unit Garden Egg; 2 Units MAGGI Shrimp; 5 Units red scotch bonnet (blended); 1 1/2 liter warm water; 2 cups roasted corn flour; 1 1/2 Unit coarse sea salt

(0)

81 Min

Intermediate

Nutrition Value

Carbohydrates

71,67 g

Energy

395,24 kcal

Total fat

3,09 g

Fiber

8,3 g

Protein

23,32 g

Saturated Fats

0,51 g

Sodium

957,65 mg

Sugars

25,14 g

Information per serving

Ingredients

500 g

palm nut extract

500 g

Crab

1 Medium

Onions, raw

1 Medium

Onions, raw

1 Medium

Ginger

1 sprig

Fresh thyme

300 mL

Water

Peppers, hot chili, green, raw

Tomatoes

0.5

Garden Egg

MAGGI Shrimp

Peppers, hot chili, green, raw

1.5 L

Water

2 cups

roasted corn flour

1.5

coarse sea salt

Copy

Step1
5 Min

Pour the palm nut extract into a bowl, add 1 litre warm water, stir to dissolve the palm butter, strain and set aside.
Step2
15 Min

Pour the crabs into a saucepan, add onion puree, ginger, thyme, MAGGI shrimp tablet, water and let simmer for 15 minutes on a medium high heat.
Step3
60 Min

Add the strained palm nut juice, yellow scotch bonnet pepper, tomatoes, onion, stir and let boil for 15 minutes until the vegetables are soft and tender. Take out, blend into a smooth mixture and pour back into the soup and let it simmer down for another 35 minutes. Add the garden eggs, red scotch bonnet pepper, adjust the salts and let simmer down for 10 minutes. Take out the meats. Stir in the roasted corn flour bit by bit to get a smooth consistency.
Step4
1 Min

Apapransa ready. Serve with palm nut soup

Step1 of 4

Pour the palm nut extract into a bowl, add 1 litre warm water, stir to dissolve the palm butter, strain and set aside.

Step2 of 4

Pour the crabs into a saucepan, add onion puree, ginger, thyme, MAGGI shrimp tablet, water and let simmer for 15 minutes on a medium high heat.

Step3 of 4

Add the strained palm nut juice, yellow scotch bonnet pepper, tomatoes, onion, stir and let boil for 15 minutes until the vegetables are soft and tender. Take out, blend into a smooth mixture and pour back into the soup and let it simmer down for another 35 minutes. Add the garden eggs, red scotch bonnet pepper, adjust the salts and let simmer down for 10 minutes. Take out the meats. Stir in the roasted corn flour bit by bit to get a smooth consistency.

Step4 of 4

Apapransa ready. Serve with palm nut soup

Recipe PDF

With pictures

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