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?

Good Balance

What does it mean?

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1 small pear

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1 slice pinneaple

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1 container natural plain yogurt (low fat)

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1 slice rye bread

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1 cup penne whole grain pasta (cooked)

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1 cup vegetable soup

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WREWRE NKWAN

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.

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!!

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African - style Family Main course

WREWRE NKWAN

(0)

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

sliced onion

5 Cloves

of garlic (minced)

1 Medium

ginger(grated)

3 Smalls

Tomatoes

5 pieces

red scotch bonnet

Chicken thigh (deboned)

2 Tablets

MAGGI Chicken

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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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