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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
18.4g / 40%
Protein
13g / 28%
Total fat
6.3g / 32%
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 Family Main course

Veggie Cocktail Okro Stew

(4)
24Min
Easy

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

,

0.5 
Onion (Chopped)
4 
Fresh Pepper
20 
Fingers of Okro
2 
MAGGI Shrimp
1  L
Water
2  Mediums
Smoked Fish
1  tsp
Grounded Ginger
2  tsp
Grounded Garlic
10 
Dry Shrimps
1  Head
Cabbage
1  Medium
Zucchini (Chopped)
2 
Fresh tomatoes (Chopped)
0.5  bunch
Green Leaves

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Nutrition Value

Energy
171,19 kcal
Carbohydrates
18,35 g
Saturated Fats
1,01 g
Protein
13,03 g
Total fat
6,32 g
Fiber
7,16 g
Sugars
8,05 g
Sodium
956,91 mg
Information per serving
Lets Cook

Instruction

24 Minutes
Step1
15 Min
Put a clean pot on fire and add 500 ml water. Allow to boil. Cut the cabbage and zucchini into chunks. Add the cut vegetable to the boiling water and continue boiling for 5 minutes. Add chopped fresh okro and stir, allow to cook for about 10 minutes and put aside
Step2
7 Min
Put 500ml of water on fire.Add chopped onion, fresh pepper, tomato, ginger, garlic and cook for 5 minutes.Add the smoked fish, shrimp, 2 MAGGI shrimp and cook for 2 minutes
Step3
2 Min
Add the cooked okro and veggies to the stew base on fire, stir and allow cooking for 2 minutes.Serve with Banku/ Eba/ fufu/ Rice
Veggie Cocktail Okro Stew

Step1 of 3

Put a clean pot on fire and add 500 ml water. Allow to boil. Cut the cabbage and zucchini into chunks. Add the cut vegetable to the boiling water and continue boiling for 5 minutes. Add chopped fresh okro and stir, allow to cook for about 10 minutes and put aside

Veggie Cocktail Okro Stew

Step2 of 3

Put 500ml of water on fire.Add chopped onion, fresh pepper, tomato, ginger, garlic and cook for 5 minutes.Add the smoked fish, shrimp, 2 MAGGI shrimp and cook for 2 minutes

Veggie Cocktail Okro Stew

Step3 of 3

Add the cooked okro and veggies to the stew base on fire, stir and allow cooking for 2 minutes.Serve with Banku/ Eba/ fufu/ Rice

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