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Great Balance

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Fonio, chicken and mango salad

60 min

Intermediate

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1 cup vegetable soup

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1/3 cup mango

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1 small pear

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1 small peach

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1 container natural plain yogurt (low fat)

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1 medium (baked without fat) baked potatoes with skin

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1/2 cup lentils (cooked)

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1 cup penne whole grain pasta (cooked)

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BEEF JOLLOF

90 min

Intermediate

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What is the energy content breakdown?

Fat 25 15.8g / 25%

Carbohydrates 57 80.2g / 57%

Protein 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.

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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 Main course

BEEF JOLLOF

Name: BEEF JOLLOF
Prep time: 5 s
Cook time: 85 s
Total time: 90 s
Yield: 6
Cuisine: African - style
Ingredients: 3 cups Rice; 400 grams tomato puree; 3 tablespoons Curry Powder; 1/2 cup scotch bonnet pepper; 1 Onion; 1 tablespoon peppercorn; 1 tablespoon Rosemary; 1 tablespoon anise; Springonion; 2 Cloves Garlic; 2 Tablets MAGGI Shrimp; 2 cups Water; 5 tablespoons Oil; 1 tablespoon Paprika; 4 Chunks salted beef; 1 pound beef fillet

(3)

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

3 cups

Rice

400 g

Tomatoes

3 tbsp

Curry Powder

0.5 cup

Peppers, hot chili, green, raw

1 Medium

Onions, raw

1 tbsp

Black Pepper

1 tbsp

dried rosemary

1 tbsp

anise

1 sprig

Spring onion

2 Cloves

Garlic

2 Tablets

MAGGI Shrimp

2 cups

Water

5 tbsp

Oil, corn, peanut, and olive

1 tbsp

Paprika

4 pieces

Beef, variety meats and by-products, kidneys, raw

Beef, New Zealand, imported, manufacturing beef, raw

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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

Step1 of 5

: dried rosemary, Black Pepper, Peppers, hot chili, green, raw, Garlic, Spring onion

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

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.

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

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

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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