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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.
Good Balance (45 - 69)
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.
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.
Carbohydrates
18.3g / 13%
Protein
24.5g / 18%
Total fat
41.6g / 68%
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

  • Unleash your creations with MAGGI's delicious and healthy products. Did you know that adding vegetables and vegetables at the last step of cooking will help vegetables retain their natural color and nutrients?
  • Did you know that adding vegetables and vegetables at the last step of cooking will help them retain their natural color and nutrients?
  • Remember to supplement Vitamin C from oranges, pineapples, lemons to help the body metabolize iron This dish has enough salt and cooking oil needed to give you a healthy and delicious meal! You don't need anything extra!
African - style Easy Main course

Brown Rice Jollof Delight

(0)
55Min
Easy

Recipe Variants

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: here

,

2  tbsp
Corn oil
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
Chopped Garlic
3  cups
Brown rice
1  Large scoop
Green Peas
2  Mediums
Carrot (Diced)
2 
Red bell pepper
25 
Prawns
3  cups
Water
1  tbsp
Shrimp powder

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Nutrition Value

Energy
428,63 kcal
Carbohydrates
18,29 g
Protein
24,5 g
Total fat
41,63 g
Fiber
6,9 g
Sugars
7,83 g
Sodium
948,96 mg
Saturated Fats
10,04 g
Information per serving
Lets Cook

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.

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p philo654
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Really good

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