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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 room to improve its nutritional balance to help you meet dietary and nutritional recommendations.

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.

41 19.5g / 41%
36 38.9g / 36%
23 25.9g / 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.

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!

Brown Rice Jollof Delight

(0)
55 Min
Easy
.

Nutrition Value

Carbohydrates
38,95 g
Energy
428,63 kcal
Total fat
19,52 g
Fiber
6,9 g
Protein
25,95 g
Saturated Fats
10,04 g
Sodium
948,96 mg
Sugars
7,83 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
2  tbsp
Oil, corn, peanut, and olive
1.5 
Onion (Chopped)
2 
Fresh Pepper
3 
Fresh Tomatoes
1  Medium
Smoked Fish (Shredded)
1  cup
Coconut Milk
2 
MAGGI Shrimp
0.5  tsp
Chopped Ginger
0.5  tsp
Garlic (Chopped)
3  cups
Brown rice
1  Large scoop
Green Peas
2  Mediums
Carrot (Diced)
2 
Green Bell Pepper
25 
jumbo unpeeled, deveined raw shrimp (tail on)
3  cups
Water
1  tbsp
Shrimp powder

Tips & Tricks

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Instruction

55 Minutes
  • Step1

    10 Min
    Put a pan on fire and add the coconut oil. Heat the oil, add onions and stir fry for 3 minutes. Chopped pepper, tomatoes and 1 red bell pepper. Add to the pan the garlic, ginger and the chopped vegetables and fry all for 2 minutes.
  • Step2

    40 Min
    Add the coconut milk, water, 2 MAGGI Shrimp, and bring to boil. Add the roughly shredded smoked fish, shrimp powder, Prawns (Shrimps) and brown rice. Stir and allow to cook for 20 minutes. Add 1/4 cup of water if more liquid is needed
  • Step3

    5 Min
    Clean and cut vegetable into dice: Carrot and red bell pepper. Add all vegetables and cook for 5 minutes.
Brown Rice Jollof Delight

Step1 of 3

Put a pan on fire and add the coconut oil. Heat the oil, add onions and stir fry for 3 minutes. Chopped pepper, tomatoes and 1 red bell pepper. Add to the pan the garlic, ginger and the chopped vegetables and fry all for 2 minutes.

Brown Rice Jollof Delight

Step2 of 3

Add the coconut milk, water, 2 MAGGI Shrimp, and bring to boil. Add the roughly shredded smoked fish, shrimp powder, Prawns (Shrimps) and brown rice. Stir and allow to cook for 20 minutes. Add 1/4 cup of water if more liquid is needed

Brown Rice Jollof Delight

Step3 of 3

Clean and cut vegetable into dice: Carrot and red bell pepper. Add all vegetables and cook for 5 minutes.

Recipe PDF

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p philo654

Really good

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