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Great Balance

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Fonio, chicken and mango salad

60 min

Intermediate

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1 cup vegetable soup

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1 small pear

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1 slice pinneaple

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1/4 cup sauerkraut

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1/2 cup lentils (cooked)

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1 cup penne whole grain pasta (cooked)

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ONE ONE JOLLOF

90 min

Intermediate

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What is the energy content breakdown?

Fat 24 13.3g / 24%

Carbohydrates 69 84.5g / 69%

Protein 7 9.1g / 7%

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.

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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!!

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African - style Family Friendly Main course

ONE ONE JOLLOF

Name: ONE ONE JOLLOF
Cook time: 90 s
Total time: 90 s
Yield: 6
Cuisine: African - style
Ingredients: 3 cups Rice; 400 grams tomato puree; 3 tablespoons Curry Powder; 1/2 cup scotch bonnet pepper; 1 Onion; 1 teaspoon peppercorn; 1 tablespoon dried rosemary; 1 tablespoon anise; Spring onion; 2 Cloves Garlic; 2 Units MAGGI Shrimp; 2 cups Water; 5 tablespoons Oil; 1/2 cup Chopped Carrots; 1/2 cup Green Beans; 4 Chunks Salted Beef

(0)

90 Min

Intermediate

Nutrition Value

Carbohydrates

84,53 g

Energy

494,77 kcal

Total fat

13,31 g

Fiber

4,79 g

Protein

9,13 g

Saturated Fats

2,04 g

Sodium

707,94 mg

Sugars

4,42 g

Information per serving

Ingredients

3 cups

Rice

400 g

Tomatoes

3 tbsp

Curry Powder

0.5 cup

Peppers, hot chili, green, raw

Onions, raw

1 tsp

Black Pepper

1 tbsp

dried rosemary

1 tbsp

anise

1 sprig

Spring onion

2 Cloves

Garlic

MAGGI Shrimp

2 cups

Water

5 tbsp

Oil, corn, peanut, and olive

0.5 cup

Carrots

0.5 cup

Green Beans

10 g

Beef, New Zealand, imported, variety meats and by-products, kidney, raw

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Step1
10 Min

Using a blender, blend scotch bonnet, onions, peppercorns, anise seeds, dried rosemary, spring onions, garlic, and a splash of water
Step2
20 Min

In a sauce pot on medium high heat, add the oil and allow to heat up. When hot, add in blended pepper mix and salted beef, fry constantly mix until it turns golden brown, then add in tomato puree. Allow to simmer for 10min or until the paste darkens, occasionally stirring to avoid the base from burning
Step3
20 Min

After 10min add in curry powder and maggi shrimp cubes, mix and bring to a simmer. Wash rice several times until the water is clear and pour onto the tomato sauce and mix. Pour 2 cups of water and mix. Cover and allow to cook. Stir occasionally to allow rice to cook evenly thus spreading heat evenly
Step4
40 Min

Cook time usually takes 25 – 30 after pouring in the rice. Add in green beans and carrots. Serve and enjoy

Step1 of 4

Using a blender, blend scotch bonnet, onions, peppercorns, anise seeds, dried rosemary, spring onions, garlic, and a splash of water

Step2 of 4

In a sauce pot on medium high heat, add the oil and allow to heat up. When hot, add in blended pepper mix and salted beef, fry constantly mix until it turns golden brown, then add in tomato puree. Allow to simmer for 10min or until the paste darkens, occasionally stirring to avoid the base from burning

Step3 of 4

After 10min add in curry powder and maggi shrimp cubes, mix and bring to a simmer. Wash rice several times until the water is clear and pour onto the tomato sauce and mix. Pour 2 cups of water and mix. Cover and allow to cook. Stir occasionally to allow rice to cook evenly thus spreading heat evenly

Step4 of 4

Cook time usually takes 25 – 30 after pouring in the rice. Add in green beans and carrots. Serve and enjoy

Recipe PDF

With pictures

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