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 Starter

Fonio, chicken and mango salad

60 min

Intermediate

Add recipe

Back

Select a Side dish

1/4 cup sauerkraut

Add complement

3/4 cup cooked brown rice

Add complement

3/4 cup cooked white rice

Add complement

1 cup penne whole grain pasta (cooked)

Add complement

Back

Select a Dessert

1 container natural plain yogurt (low fat)

Add complement

MILO PORRIDGE

Add complement

Find your balanced menu and the detailed recipes

Now enjoy your meal!

Back

Your Selection (1)

Rice and Fish

80 min

Intermediate

Add recipe

Back

What is the energy content breakdown?

Fat 12 7.1g / 12%

Carbohydrates 63 77.3g / 63%

Protein 25 29.6g / 25%

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 Main course

Rice and Fish

Name: Rice and Fish
Prep time: 5 s
Cook time: 75 s
Total time: 80 s
Yield: 6
Cuisine: African - style
Ingredients: 500 grams of Grouper Fish; 50g dry fish (the yet); 3 African eggplants; 3 Carrots; 3 sweet potatoes; 1 Cabbage; Cassava; 2 Onions; 2 red peppers; 5 tablespoons Tomato sauce canned no salt added; 4 Garlic cloves; 3 tablespoons oil; 1 bunch Parsley; 2 liters Water; 1 Bell Pepper; 200g rice; 2 Units MAGGI DƐDƐƐDƐ

(0)

80 Min

Intermediate

Nutrition Value

Carbohydrates

77,39 g

Energy

487,19 kcal

Total fat

7,11 g

Fiber

11,14 g

Protein

29,69 g

Saturated Fats

1,28 g

Sodium

790,7 mg

Sugars

14,68 g

Information per serving

Ingredients

500 g

Fish, grouper, mixed species, cooked, dry heat

50 g

Fish, monkfish, cooked, dry heat

Garden Egg

Carrots

Yam

1 Small

Cabbage

Cassava

Onions, raw

Fresh Chilli

5 tbsp

Tomato sauce, canned, no salt added

Garlic

2 tbsp

Olive Oil

1 bunch

Parsley

2 L

Water

Red bell Pepper

200 g

Rice

MAGGI Dededee

Copy

Step1
5 Min

Dice the onions and chop the garlic. Mix with black pepper and parsley.
Step2
10 Min

In a pot, put about 20 ml of oil then add half the onions, garlic, pepper and parsley mixed, the snails, and the tomato paste. Let simmer until you get a dark red color.
Step3
30 Min

Add 2 liters of water and bring to a boil for 10 minutes. Add the vegetables (carrots, eggplant, cabbage, sweet potatoes, cassava) and partially cover and cook for 20 minutes.
Step4
10 Min

Add 2 MAGGI DƐDƐƐDƐ. Add the grouper fish and cook for 20 minutes. Add the remaining onion, garlic and mixed pepper. Close the pot in half. Add the red habenero peppers and simmer for 5 to 10 minutes.
Step5
25 Min

Remove the vegetables and fish. Set aside. Add the rice and cook for 20 to 25 minutes.

Step1 of 5

Dice the onions and chop the garlic. Mix with black pepper and parsley.

Step2 of 5

In a pot, put about 20 ml of oil then add half the onions, garlic, pepper and parsley mixed, the snails, and the tomato paste. Let simmer until you get a dark red color.

Step3 of 5

Add 2 liters of water and bring to a boil for 10 minutes. Add the vegetables (carrots, eggplant, cabbage, sweet potatoes, cassava) and partially cover and cook for 20 minutes.

Step4 of 5

Add 2 MAGGI DƐDƐƐDƐ. Add the grouper fish and cook for 20 minutes. Add the remaining onion, garlic and mixed pepper. Close the pot in half. Add the red habenero peppers and simmer for 5 to 10 minutes.

Step5 of 5

Remove the vegetables and fish. Set aside. Add the rice and cook for 20 to 25 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