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.

What does it mean?

Good Balance

What does it mean?

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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 small peach

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1 slice pinneaple

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1 fruit kiwi

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1 small grapefruit

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1 small orange

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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 slice rye bread

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1 slice whole grain bread

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1 medium (baked without fat) baked potatoes with skin

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3/4 cup cooked brown rice

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3/4 cup cooked white rice

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1/2 cup cooked broccoli

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1/2 cup lentils (cooked)

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1 cup penne whole grain pasta (cooked)

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Wrewre Soup

50 min

Intermediate

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What is the energy content breakdown?

Fat 67 36.9g / 67%

Carbohydrates 13 17g / 13%

Protein 20 25.4g / 20%

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 Friends Main course

Wrewre Soup

Name: Wrewre Soup
Prep time: 30 s
Cook time: 19 s
Total time: 50 s
Yield: 6
Cuisine: African - style,Local
Ingredients: 2 cups Wrewre (melon seeds); 2 Red onions; 5 Cloves of garlic; 1 Ginger; 3 Tomatoes; 5 Scotch bonnet pepper; 1 pound Chicken thigh; 2 MAGGI Chicken Tablet

(1)

50 Min

Intermediate

Nutrition Value

Carbohydrates

17,08 g

Energy

482,56 kcal

Total fat

36,94 g

Fiber

5,35 g

Protein

25,44 g

Saturated Fats

7,24 g

Sodium

350,43 mg

Sugars

5,39 g

Information per serving

Ingredients

2 cups

roasted groundnut

2 Mediums

Onions, raw

5 Cloves

Garlic

1 Medium

Ginger

3 Smalls

Tomatoes

5 pieces

Peppers, hot chili, green, raw

Chicken thigh (deboned)

2 Tablets

MAGGI Chicken

Copy

Step1
15 Min

Toast melon seeds in a pan over medium-high heat for 5 minutes. Take off heat and soak in water for 10 minutes.
Step2
15 Min

Cut the chicken thighs and put in a saucepan. Add onion, ginger, garlic, MAGGI chicken tablet, stir, and let steam for 5 minutes. Add scotch bonnet pepper, tomatoes, onion, water, stir, cover and let simmer for 10 minutes.
Step3
4 Min

Blend the soaked melon seeds into a smooth mixture and strain into the chicken stock and let boil for 3 minutes.
Step4
15 Min

Take out the vegetables, blend into a smooth mixture and pour into the soup, add MAGGI chicken tablet Stir and let boil for 15 minutes.
Step5
1 Min

Wrewre soup ready to serve with fufu, banku, omotuo

Step1 of 5

Toast melon seeds in a pan over medium-high heat for 5 minutes. Take off heat and soak in water for 10 minutes.

Step2 of 5

Cut the chicken thighs and put in a saucepan. Add onion, ginger, garlic, MAGGI chicken tablet, stir, and let steam for 5 minutes. Add scotch bonnet pepper, tomatoes, onion, water, stir, cover and let simmer for 10 minutes.

Step3 of 5

Blend the soaked melon seeds into a smooth mixture and strain into the chicken stock and let boil for 3 minutes.

Step4 of 5

Take out the vegetables, blend into a smooth mixture and pour into the soup, add MAGGI chicken tablet Stir and let boil for 15 minutes.

Step5 of 5

Wrewre soup ready to serve with fufu, banku, omotuo

Recipe PDF

With pictures

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