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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.

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.

21 13.1g / 21%
18 25.6g / 18%
61 85.4g / 61%

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

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!

Spicy Veggie Tomato Stew

(0)
45 Min
Easy
.

Nutrition Value

Carbohydrates
25,63 g
Energy
555,86 kcal
Total fat
13,17 g
Fiber
8,07 g
Protein
85,49 g
Saturated Fats
3,3 g
Sodium
900,15 mg
Information per serving

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:

,

ingredient_quantity
recipe ingredient
8  pieces
Chicken (Cooked)
1.5  tbsp
Olive Oil
1  tsp
Thyme
0.5  tsp
Curry Powder
0.5  tsp
Basil
0.5  tsp
Dill
0.5  tsp
Chives
0.5  tsp
Rosemary
1  Medium
Onion (Chopped)
8 
Fresh Tomatoes
4  large
Red bell Pepper
2 
MAGGI Chicken
2 
Fresh Pepper
500  mL
Water
1  Large scoop
Green Peas
2  tbsp
Sweet Corn
2  Mediums
Carrot (Diced)

Tips & Tricks

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Instruction

45 Minutes
  • Step1

    5 Min
    Chop or roughly blend tomatoes, red bell pepper and fresh pepper together. Heat oil in a pan, add Onions and allow to fry for 3 minutes
  • Step2

    5 Min
    Add the already boiled chicken into the pot and fry until brown then remove and set aside. In the pot add the curry, thyme, basil, dill, chives, rosemary then stir fry for 2 minutes.
  • Step3

    15 Min
    Add the roughly blended vegetables and allow to fry for 10 minutes, stir at regular intervals
  • Step4

    20 Min
    Add 2 MAGGI Chicken and water, stir, cover and allow to stew for 15 minutes. Add the diced carrot, sweet corn, green peas and allow to simmer for 5 minutes.
Spicy Veggie Tomato Stew

Step1 of 4

Chop or roughly blend tomatoes, red bell pepper and fresh pepper together. Heat oil in a pan, add Onions and allow to fry for 3 minutes

Spicy Veggie Tomato Stew

Step2 of 4

Add the already boiled chicken into the pot and fry until brown then remove and set aside. In the pot add the curry, thyme, basil, dill, chives, rosemary then stir fry for 2 minutes.

Spicy Veggie Tomato Stew

Step3 of 4

Add the roughly blended vegetables and allow to fry for 10 minutes, stir at regular intervals

Spicy Veggie Tomato Stew

Step4 of 4

Add 2 MAGGI Chicken and water, stir, cover and allow to stew for 15 minutes. Add the diced carrot, sweet corn, green peas and allow to simmer for 5 minutes.

Recipe PDF

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