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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
11.5g / 20%
Protein
15.1g / 25%
Total fat
15g / 55%
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

Chunky Okro Stew

5
22Min
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

,

4 tbsp
Palm Oil
0.5 
Onion (Chopped)
4 
Fresh Pepper
20 
Fingers of Okro
2 
MAGGI Shrimp
1 
Smoked Fish
2 
Fresh tomatoes (Chopped)
1 
Smoked Chicken
2 tsp
Grounded Garlic
1 tsp
Grounded Ginger
1 L
Water
1 bunch
Spinach (Kontomire)

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Nutrition Value

Energy
232,94 kcal
Carbohydrates
11,47 g
Protein
15,08 g
Total fat
14,98 g
Fiber
4,56 g
Sugars
3,47 g
Sodium
881,26 mg
Saturated Fats
5,72 g
Information per serving
Lets Cook

Instruction

22 Minutes
Step1
10 Min
In clean pot, add 500 ml of water and bring to boil. Divide okro into 2 then cut one part into chunks and grate other part. Add the okro to the boiling water and stir, allow to cook for about 10 minutes and put aside
Step2
7 Min
Heat the oil in the pan for 1-2 min. Add the chopped onion, fresh pepper, tomato, and fry for 2min. Add the smoked chicken, smoked fish and 2 MAGGI Shrimp. Add water, stir and cover, bring to boil for 2-3 min
Step3
5 Min
Add the cooked okra to the stew base on the fire, stir and allow to cook for 2 min. Add the green leaves and simmer for another 2 mins. Serve with Banku/ Eba/ fufu/ rice
Chunky Okro Stew

Step1 of 3

In clean pot, add 500 ml of water and bring to boil. Divide okro into 2 then cut one part into chunks and grate other part. Add the okro to the boiling water and stir, allow to cook for about 10 minutes and put aside

Chunky Okro Stew

Step2 of 3

Heat the oil in the pan for 1-2 min. Add the chopped onion, fresh pepper, tomato, and fry for 2min. Add the smoked chicken, smoked fish and 2 MAGGI Shrimp. Add water, stir and cover, bring to boil for 2-3 min

Chunky Okro Stew

Step3 of 3

Add the cooked okra to the stew base on the fire, stir and allow to cook for 2 min. Add the green leaves and simmer for another 2 mins. Serve with Banku/ Eba/ fufu/ rice

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