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.

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Room for Balance Improvement

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Leafy Egusi Soup

45 min

Intermediate

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45 min

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60 min

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Beans With Smoked Fish Sauce And Tamarind Pap (Kunun Tsamiya)

86 min

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24 min

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44 min

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40 min

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86 min

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EFO RIRO WITH STEAMED RICE

48 min

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What is the energy content breakdown?

Fat 50 10.8g / 50%

Carbohydrates 35 17.2g / 35%

Protein 15 7.7g / 15%

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.

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African - style Easy Main course

EFO RIRO WITH STEAMED RICE

Name: EFO RIRO WITH STEAMED RICE
Cook time: 48 s
Total time: 48 s
Yield: 6
Cuisine: African - style
Ingredients: 2 bunches Efo Shoko/ Efo Tete; 4 tablespoons Oil palm; 1 large Onions finely chopped; 4 Large Tomatoes blended; 4 Large Red bell pepper (blended); 3 pieces Scotch bonnet peppers (blended); 100 grams Assorted meat cooked and diced; large Fish dried; 2 tablespoons Crayfish grounded; 3 MAGGI Star Seasoning cubes

(0)

48 Min

Nutrition Value

Carbohydrates

17,23 g

Energy

186,43 kcal

Total fat

10,81 g

Fiber

6,03 g

Protein

7,75 g

Saturated Fats

4,85 g

Sodium

615,89 mg

Sugars

9,49 g

Information per serving

Ingredients

2 bunches

Spinach, raw

4 tbsp

Palm Oil

1 large

Onions, raw

4 large

Tomatoes, red, ripe, raw, year round average

4 large

Red Bell Pepper

3 pieces

scotch bonnet

100 g

Beef, New Zealand, imported, variety meats and by-products, kidney, raw

1 large

Smoked Fish Deboned

2 tbsp

Crustaceans, crayfish, mixed species, wild, raw

12 g

MAGGI Star Seasoning

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Step1
5 Min

Heat palm oil until clear.
Step2
5 Min

Add chopped onions and sauté until they become translucent
Step3
15 Min

Pour in the blended tomatoes, tatashe, and scotch bonnet peppers. Cook until the mixture thickens, and the oil begins to separate
Step4
5 Min

Add in the ground crayfish, MAGGI Star cubes, and salt to taste. Stir well.
Step5
10 Min

Add the assorted meats, stockfish, and/or dried fish. Allow the mixture to cook, stirring occasionally.
Step6
5 Min

Pour in the chopped greens. Stir and let it simmer until the greens are cooked but still vibrant.
Step7
3 Min

Adjust seasoning if necessary, and simmer

Step1 of 7

Heat palm oil until clear.

Step2 of 7

Add chopped onions and sauté until they become translucent

Step3 of 7

Pour in the blended tomatoes, tatashe, and scotch bonnet peppers. Cook until the mixture thickens, and the oil begins to separate

Step4 of 7

Add in the ground crayfish, MAGGI Star cubes, and salt to taste. Stir well.

Step5 of 7

Add the assorted meats, stockfish, and/or dried fish. Allow the mixture to cook, stirring occasionally.

Step6 of 7

Pour in the chopped greens. Stir and let it simmer until the greens are cooked but still vibrant.

Step7 of 7

Adjust seasoning if necessary, and simmer

Recipe PDF

With pictures

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