MyMenu IQ™

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?

Complete your menu

Back

Select a Dessert

1/3 cup mango

Add complement

1 small orange

Add complement

1 container natural plain yogurt (low fat)

Add complement

Back

Select a Side dish

1 slice rye bread

Add complement

1 slice whole grain bread

Add complement

3/4 cup cooked white rice

Add complement

1/2 cup cooked broccoli

Add complement

Back

Select a Starter

1 cup vegetable soup

Add complement

Find your balanced menu and the detailed recipes

Now enjoy your meal!

Back

Your Selection (1)

Palmnut Jollof Salsa

65 min

Intermediate

Add recipe

Back

What is the energy content breakdown?

Fat 22 7g / 22%

Carbohydrates 59 42.6g / 59%

Protein 19 14.1g / 19%

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.

Want to know more about MyMenu IQ™?

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.

African - style Family Main course

Palmnut Jollof Salsa

Name: Palmnut Jollof Salsa
Cook time: 65 s
Total time: 65 s
Yield: 6
Cuisine: African - style
Ingredients: 2 cans Palm Fruit Extract; 1 Smoked Fish; 1 Dried Smoked Fish (Whole); 2 Fresh Tomatoes; 2 tablespoons Shrimp powder; 2 Fresh Pepper; 1 Onion (Chopped); 1 Red bell Pepper; 2 MAGGI Shrimp; 1 liter Water

(0)

65 Min

Intermediate

Recipe Variants

Classic

Nutrition Value

Carbohydrates

42,67 g

Energy

289,28 kcal

Total fat

7,05 g

Fiber

3,94 g

Protein

14,19 g

Saturated Fats

1,11 g

Sodium

970,79 mg

Sugars

27,74 g

Information per serving

Ingredients

6 Portions

2 cans

palm nut extract

Smoked Fish (Whole)

Fresh Tomatoes

2 tbsp

Shrimp powder

chilli flakes

onion (diced)

Red bell Pepper

MAGGI Shrimp

1 L

Water

Copy

Step1
20 Min

Pour the palm fruit extract into a pot and allow to boil for 10 minutes Add the onion, tomatoes, peppers and the roughly chopped red bell pepper into the pot then allow to boil for 10 minutes until the oil begins to rise.
Step2
30 Min

Add the shrimp powder, 2 MAGGI Shrimp and water, stir and bring to boil for 10 minutes. Remove the onion, 2 tomatoes, red bell pepper, peppers and blend smoothly. Pour it into the pot and bring to boil for 20 minutes
Step3
15 Min

Clean the smoked fish and the dry fish and add into the pot. Reduce the heat and simmer for 15 minutes.

Step1 of 3

Pour the palm fruit extract into a pot and allow to boil for 10 minutes Add the onion, tomatoes, peppers and the roughly chopped red bell pepper into the pot then allow to boil for 10 minutes until the oil begins to rise.

Step2 of 3

Add the shrimp powder, 2 MAGGI Shrimp and water, stir and bring to boil for 10 minutes. Remove the onion, 2 tomatoes, red bell pepper, peppers and blend smoothly. Pour it into the pot and bring to boil for 20 minutes

Step3 of 3

Clean the smoked fish and the dry fish and add into the pot. Reduce the heat and simmer for 15 minutes.

Recipe PDF

With pictures

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

0/4000

Discover more

More interesting Recipes

Show more recipes