MyMenu IQ™

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My Menu IQ™ guides you to select a nutritionally balanced menu on a scale from 0 to 100, with focus on the main meal.

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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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1/3 cup mango

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1 small pear

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1 small peach

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1 fruit kiwi

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1 small apple

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1 small banana

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1 container natural plain yogurt (low fat)

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1/4 cup sauerkraut

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1 slice rye bread

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1 medium (baked without fat) baked potatoes with skin

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1/2 cup cooked broccoli

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1/2 cup lentils (cooked)

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PEKYEE JOLLOF

90 min

Intermediate

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What is the energy content breakdown?

Fat 23 12.6g / 23%

Carbohydrates 70 84.2g / 70%

Protein 7 8.6g / 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 Main course

PEKYEE JOLLOF

Name: PEKYEE JOLLOF
Cook time: 90 s
Total time: 90 s
Yield: 6
Cuisine: African - style
Ingredients: 3 cups Rice; 800 grams tomato puree; 1 tablespoon Garlic Powder; 3 tablespoons Curry Powder; 1/2 cup scotch bonnet pepper; 1 Onion; 1 tablespoon peppercorn; 1 tablespoon dried rosemary; 1 tablespoon anise; Spring onion; 2 Tablets MAGGI Shrimp; 4 cups Water; 5 tablespoons Oil; 1/2 cup beef stock

(0)

90 Min

Intermediate

Nutrition Value

Carbohydrates

84,25 g

Energy

487,27 kcal

Total fat

12,67 g

Fiber

3,77 g

Protein

8,69 g

Saturated Fats

1,92 g

Sodium

154,44 mg

Sugars

5,17 g

Information per serving

Ingredients

3 cups

Rice

800 g

Tomatoes

1 tbsp

Garlic Powder

3 tbsp

Curry Powder

0.5 cup

Peppers, hot chili, green, raw

1 Medium

Onions, raw

1 tbsp

Black Pepper

1 tbsp

dried rosemary

1 tbsp

anise

1 sprig

Spring onion

2 Tablets

MAGGI Shrimp

4 cups

Water

5 tbsp

Oil, corn, peanut, and olive

0.5 cup

Alcoholic beverage, wine, table, red

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Step1
10 Min

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

In a sauce pot on medium high heat, add the oil and allow to heat up. When hot add in blended pepper mix, fry constantly mix until it turns golden brown, then add garlic powder and blended tomato. Allow to simmer for 15min, occasionally stirring to avoid the base from burning.
Step3
15 Min

After 10min add in curry powder and MAGGI shrimp cubes, mix and beef stock then bring to a simmer. Wash rice several times until the water is clear and pour onto the tomato sauce and mix.
Step4
40 Min

Pour 4 cups of water and mix. Cover and allow to cook. Stir occasionally to allow rice to cook evenly thus spreading heat evenly Cook time usually takes 25 – 30 after pouring in the rice. Serve and enjoy

Step1 of 4

Using a blender, blend scotch bonnet, onions, pepper corns, 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, fry constantly mix until it turns golden brown, then add garlic powder and blended tomato. Allow to simmer for 15min, occasionally stirring to avoid the base from burning.

Step3 of 4

After 10min add in curry powder and MAGGI shrimp cubes, mix and beef stock then bring to a simmer. Wash rice several times until the water is clear and pour onto the tomato sauce and mix.

Step4 of 4

Pour 4 cups of water and mix. Cover and allow to cook. Stir occasionally to allow rice to cook evenly thus spreading heat evenly Cook time usually takes 25 – 30 after pouring in the rice. Serve and enjoy

Recipe PDF

With pictures

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