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Good Balance

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Fonio, chicken and mango salad

60 min

Intermediate

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1/3 cup mango

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BORKORBORKOR-STEW-WITH-BOILED-BUTTERED-CASSAVA

Bokoboko Leaves Stew

44 min

Intermediate

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What is the energy content breakdown?

Fat 50 15.6g / 50%

Carbohydrates 20 14.4g / 20%

Protein 30 20.7g / 30%

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

Bokoboko Leaves Stew

Name: Bokoboko Leaves Stew
Prep time: 5 s
Cook time: 38 s
Total time: 44 s
Yield: 6
Cuisine: African - style,Local
Ingredients: 500 grams Borkorborkor (waterleaf); 1/3 cup Palm Oil; 2 Onions; 3 Fresh tomatoes (Chopped); 6 Scotch bonnet pepper (chopped); 5 Cloves of garlic (minced); 1 Ginger(grated); 1 teaspoon Thyme; 1 MAGGI DƐDƐƐDƐ Tablet; 500 grams Beef; 200 grams Tripe; 2 tablespoons Cray fish; 100 grams Smoked mackerel; 400 milliliters Water; 1 Stock fish(Kako)

(1)

44 Min

Intermediate

Nutrition Value

Carbohydrates

14,48 g

Energy

268,87 kcal

Total fat

15,6 g

Fiber

3,99 g

Protein

20,79 g

Saturated Fats

6,71 g

Sodium

681,83 mg

Sugars

6,08 g

Information per serving

Ingredients

500 g

spinach (sliced)

0.33 cup

Palm Oil

2 Mediums

Onions, raw

Tomatoes

Peppers, hot chili, green, raw

5 Cloves

Garlic

1 Medium

Ginger

1 tsp

Thyme

MAGGI Dededee

500 g

Beef, New Zealand, imported, variety meats and by-products, kidney, raw

200 g

Beef, New Zealand, imported, variety meats and by-products, kidney, raw

2 tbsp

cray fish

100 g

smoked mackerel

400 mL

Water

stock fish

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Step1
5 Min

Seperate the Borkorborkor/ Waterleaf stalk and flowers, then wash with salt water and set aside.
COOKING
15 Min

Steam your meat and kako with onion, ginger, garlic, thyme and MAGGI seasoning for 10 minutes. Add 400ml water and boil for 15 minutes.
Step3
10 Min

Pour your palm oil into a sauce pan, add sliced onions and let it cook for 3 minutes then add the tomatoes, pepper and stir. Let it cook for 7 minutes.
COOKING
13 Min

Add the crayfish, smoked mackerel, catfish and meat and let it simmer for 7 minutes. Add the waterleaf to the stew, allow it to wilt and add MAGGI d3d33d3 tablet. Stir and allow it to simmer for 4 minutes.
Step5
1 Min

Serve hot with boiled cassava or any side of your choice. Tip: Boil Cassava with a table spoon butter

Step1 of 5

Seperate the Borkorborkor/ Waterleaf stalk and flowers, then wash with salt water and set aside.

COOKING of 5

Steam your meat and kako with onion, ginger, garlic, thyme and MAGGI seasoning for 10 minutes. Add 400ml water and boil for 15 minutes.

Step3 of 5

Pour your palm oil into a sauce pan, add sliced onions and let it cook for 3 minutes then add the tomatoes, pepper and stir. Let it cook for 7 minutes.

COOKING of 5

Add the crayfish, smoked mackerel, catfish and meat and let it simmer for 7 minutes. Add the waterleaf to the stew, allow it to wilt and add MAGGI d3d33d3 tablet. Stir and allow it to simmer for 4 minutes.

Step5 of 5

Serve hot with boiled cassava or any side of your choice. Tip: Boil Cassava with a table spoon butter

Recipe PDF

With pictures

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