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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.
Protein
6.6g / 10%
Carbohydrates
49.6g / 74%
Total fat
4.7g / 15%
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

  • Live Strong with Iron
African - style Easy Main course

Easy-Bake Jollof

12
58Min
Intermediate

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

,

4  cups
White Rice
3  tbsp
Vegetable Oil
2 
Fresh Pepper
1 
Red bell Pepper
4 
Fresh Tomatoes
2 
MAGGI Chicken
1.5 
Onion (Chopped)
0.5  tsp
Curry Powder
0.5  tsp
Ginger
0.5  tsp
Thyme
1  tbsp
Bay leaf
3  cups
Water
0.5  tsp
Chopped Garlic
1  Large scoop
Green Peas
1 
Green Bell Pepper

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Nutrition Value

Fiber
4,58 g
Energy
266,15 kcal
Sugars
6,75 g
Protein
6,6 g
Sodium
758,02 mg
Carbohydrates
49,6 g
Total fat
4,67 g
Saturated Fats
1,48 g
Information per serving
Lets Cook

Instruction

58 Minutes
Step1
3 Min
Clean and cut into dice: carrot, red & green bell pepper, green beans and keep aside.Wash and cut vegetables (1 onion, tomatoes, and fresh pepper) in chunks, put in a blender and blend smoothly.Remove and pour in a pot on fire and steam until dry.Set aside.
Step2
25 Min
Slice the remaining onions. Heat the oil in a pan, add the sliced onion, curry, thyme, bay leaf, ginger, and garlic, then stir fry for 3 minutes.Add the blended and steamed vegetables.Add water, 2 MAGGI Chicken, the rice and stir fry for 7 minutes.
Step3
30 Min
Add the diced vegetable, green peas and stir. Remove from fire and pour into a bake dish plate. Cover with aluminum foil and bake in oven for 30 minutes at 120°CFlake with a fork at intervals.
Easy-Bake Jollof

Step1 of 3

Clean and cut into dice: carrot, red & green bell pepper, green beans and keep aside.Wash and cut vegetables (1 onion, tomatoes, and fresh pepper) in chunks, put in a blender and blend smoothly.Remove and pour in a pot on fire and steam until dry.Set aside.

Easy-Bake Jollof

Step2 of 3

Slice the remaining onions. Heat the oil in a pan, add the sliced onion, curry, thyme, bay leaf, ginger, and garlic, then stir fry for 3 minutes.Add the blended and steamed vegetables.Add water, 2 MAGGI Chicken, the rice and stir fry for 7 minutes.

Easy-Bake Jollof

Step3 of 3

Add the diced vegetable, green peas and stir. Remove from fire and pour into a bake dish plate. Cover with aluminum foil and bake in oven for 30 minutes at 120°CFlake with a fork at intervals.

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B Bee
Uhr

Please there was no salt in the recipe

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