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My Menu IQâ„¢ 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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BAKED-NKAFUO
BAKED NKANFOR
65 min
Intermediate
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28 5.8g / 28%
66 31.1g / 66%
6 3.2g / 6%

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 IQâ„¢ 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 IQâ„¢ guides you to select a balanced menu on a scale from 0 to 100, with focus on the main meal.

What does the MyMenu IQâ„¢ 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 IQâ„¢ 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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BAKED NKANFOR

(0)
65 Min
Intermediate
.

Nutrition Value

Carbohydrates
31,18 g
Energy
184,6 kcal
Total fat
5,83 g
Fiber
5,37 g
Protein
3,27 g
Saturated Fats
0,49 g
Sodium
126,4 mg
Sugars
2,71 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
6 
nkanfor
2  tbsp
vegetable oil
1  Tablet
MAGGI Shrimp
0.25  cup
corned beef
3 
Fresh tomatoes (diced)
1  Small
Spring onion
5  Cloves
mince Garlic
0.5  tsp
kpakposhito oil
2  tbsp
mayonnaise
1  tsp
Chives

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Instruction

65 Minutes
  • Step1

    5 Min
    Wash the nkanfor thoroughly
  • Step2

    45 Min
    Preheat the oven to 250 degrees celsius and line two baking sheet with parchment paper. Use a fork to poke a few holes into the nkanfor. Place on the baking sheet, rub with olive oil, and sprinkle liberally with half of the MAGGI seasoning all over. Bake 45 minutes, or until the nkanfor is fork-tender and the skin is crisp.
  • Step3

    10 Min
    In a frying pan, pour oil, oinion, garlic, tomatoes, half MAGGI shrimp tablet and stir, allow it to simmer for 7 minutes. Add corned beef stir to evenly mix and let it simmer for 3 minutes
  • Step4

    5 Min
    Slice open each nkanfor. Assemble with a scoop of tomato sauce, a dollop of mayonnaise and sprinkle the chives. Add a drizzle of the kpakposhito oil for that spicy kick
BAKED NKANFOR

Step1 of 4

Wash the nkanfor thoroughly

BAKED NKANFOR

Step2 of 4

Preheat the oven to 250 degrees celsius and line two baking sheet with parchment paper. Use a fork to poke a few holes into the nkanfor. Place on the baking sheet, rub with olive oil, and sprinkle liberally with half of the MAGGI seasoning all over. Bake 45 minutes, or until the nkanfor is fork-tender and the skin is crisp.

BAKED NKANFOR

Step3 of 4

In a frying pan, pour oil, oinion, garlic, tomatoes, half MAGGI shrimp tablet and stir, allow it to simmer for 7 minutes. Add corned beef stir to evenly mix and let it simmer for 3 minutes

BAKED NKANFOR

Step4 of 4

Slice open each nkanfor. Assemble with a scoop of tomato sauce, a dollop of mayonnaise and sprinkle the chives. Add a drizzle of the kpakposhito oil for that spicy kick

Recipe PDF

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