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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.

25 14.1g / 25%
11 15.2g / 11%
64 82.9g / 64%

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!

African - style Easy Main course

Tangy Tomato Stew Masala

(1)
40 Min
Easy
.

Nutrition Value

Carbohydrates
15,28 g
Energy
512,11 kcal
Total fat
14,13 g
Fiber
4,45 g
Protein
82,99 g
Saturated Fats
4,43 g
Sodium
921,41 mg
Sugars
8,14 g
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)
4  tbsp
Vegetable Oil
1  tsp
Curry Powder
1  tbsp
Curry Powder
5  Stalks
Celery
1  Medium
Onion (Chopped)
8 
Fresh Tomatoes
2 
Red bell Pepper
20  g
MAGGI Chicken
2 
Fresh Pepper
500  mL
Water
0.5  tsp
Chopped Ginger
1  tbsp
Garlic Powder

Tips & Tricks

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Instruction

40 Minutes
  • Step1

    5 Min
    Chop or roughly blend the tomatoes, red bell pepper, fresh pepper and 1/2 onion. Chopped the remaining onion. Heat oil in a pan, add the chopped onions and allow to fry for 3 minutes
  • Step2

    5 Min
    Add the cooked chicken and fry till brown then remove and set aside. In the same pot add the curry, celery, masala, ginger and garlic then stir fry for 2 minutes.
  • Step3

    15 Min
    Add the roughly blended tomato and allow to fry for 15 min, stirring at intervals.
  • Step4

    15 Min
    Add MAGGI chicken and stock or water, stir, cover and allow to stew for 15 minutes
Tangy Tomato Stew Masala

Step1 of 4

Chop or roughly blend the tomatoes, red bell pepper, fresh pepper and 1/2 onion. Chopped the remaining onion. Heat oil in a pan, add the chopped onions and allow to fry for 3 minutes

Tangy Tomato Stew Masala

Step2 of 4

Add the cooked chicken and fry till brown then remove and set aside. In the same pot add the curry, celery, masala, ginger and garlic then stir fry for 2 minutes.

Tangy Tomato Stew Masala

Step3 of 4

Add the roughly blended tomato and allow to fry for 15 min, stirring at intervals.

Tangy Tomato Stew Masala

Step4 of 4

Add MAGGI chicken and stock or water, stir, cover and allow to stew for 15 minutes

Recipe PDF

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N Ngulefac

Oh wow it was great having you around

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