MyMenu IQ™
X
Complete your meal
My Menu IQ™ guides you to select a nutritionally balanced menu on a scale from 0 to 100, with focus on the main meal.
What does it mean?
Great Balance
What does it mean?
Now enjoy your meal!
Back
Your Selection (1)
WHEAT-JOLLOF
LOCAL WHEAT JOLLOF
52 min
Intermediate
Add recipe
Back
29 12.5g / 29%
53 49.7g / 53%
18 17.2g / 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.

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 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!!
Go back to the menu to check out your selection.
X

LOCAL WHEAT JOLLOF

(0)
52 Min
Intermediate
.

Nutrition Value

Carbohydrates
49,73 g
Energy
361,29 kcal
Total fat
12,59 g
Fiber
8,08 g
Protein
17,22 g
Saturated Fats
1,55 g
Sodium
98,77 mg
Sugars
3,66 g
Information per serving

Ingredients

6

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
4  tbsp
vegetable oil
beef fillet
1  tsp
Oregano
1  tsp
Black Pepper
1  Small
Ginger
3  Cloves
of garlic
1  Medium
red onion
4  Mediums
Tomatoes
1  tbsp
tomato ketchup
1  tbsp
Cayenne pepper
1  tsp
Paprika
1  tsp
Curry Powder
3  cups
local wheat
2  Tablets
MAGGI DƐDƐƐDƐ
500  mL
Water

Tips & Tricks

Our best tips & tricks for customized portion sizes.

Export ingredients

Choose from the list of ingredients

Copy

Instruction

52 Minutes
  • Step1

    5 Min
    Heat vegetable oil in a pan over medium heat, add the beef, oregano, black pepper, ginger, garlic, 1 MAGGI d3d33d3 tablet, stir-fry until cook through for 5 minutes.
  • Step2

    46 Min
    Add the diced onion, stir until light brown then add the chopped tomatoes, tomato paste, stir and let simmer for 5 minutes. Add the cayenne pepper, smoked paprika, curry powder, stir and let simmer 1 minute. Add the wheat, braise for 5 minutes then add salt, water, stir and let cook for 35 minutes.
  • Step3

    1 Min
    Local wheat jollof ready to serve.
LOCAL WHEAT JOLLOF

Step1 of 3

Heat vegetable oil in a pan over medium heat, add the beef, oregano, black pepper, ginger, garlic, 1 MAGGI d3d33d3 tablet, stir-fry until cook through for 5 minutes.

LOCAL WHEAT JOLLOF

Step2 of 3

Add the diced onion, stir until light brown then add the chopped tomatoes, tomato paste, stir and let simmer for 5 minutes. Add the cayenne pepper, smoked paprika, curry powder, stir and let simmer 1 minute. Add the wheat, braise for 5 minutes then add salt, water, stir and let cook for 35 minutes.

LOCAL WHEAT JOLLOF

Step3 of 3

Local wheat jollof ready to serve.

Recipe PDF

Thank you for your rating!

We look forward to your review!

You have already rated this recipe / product.

Click on the number of stars you would like to award: the higher the number, the better the rating.

Submit

Comment 0

Please enter proper keywords 0/4000
Please enter a valid username. This must contain 3-15 characters. Characters A to Z and 0 to 9 are allowed
username