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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Great Balance

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Fonio, chicken and mango salad

60 min

Intermediate

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

86 min

Intermediate

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SEAFOOD OKRO WITH EBA

24 min

Easy

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Celery Fish Bisque

40 min

Easy

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

86 min

Intermediate

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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 lentils (cooked)

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1 cup penne whole grain pasta (cooked)

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1/3 cup mango

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1 small peach

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1 slice pinneaple

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1/2 cup blueberries

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1 container natural plain yogurt (low fat)

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IKOKORE

51 min

Intermediate

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What is the energy content breakdown?

Fat 27 13.5g / 27%

Carbohydrates 65 75.2g / 65%

Protein 8 10.3g / 8%

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

IKOKORE

Name: IKOKORE
Prep time: 15 s
Cook time: 36 s
Total time: 51 s
Yield: 6
Cuisine: African - style
Ingredients: 1/2 Medium water Yam; 1 small Fish smoked; 4 medium fresh Peppers; 2 Large Tatashe; 4 tablespoons Oil palm; 1 Medium Onions raw; 1/4 liter Beverages water tap well; 2 MAGGI Star Seasoning cubes; 1 bunch Scent leaves; 2 tablespoons Crayfish powder; 50 grams pomo

(0)

51 Min

Intermediate

Nutrition Value

Carbohydrates

75,27 g

Energy

460,33 kcal

Total fat

13,52 g

Fiber

11,81 g

Protein

10,39 g

Saturated Fats

5,32 g

Sodium

487,1 mg

Sugars

4,58 g

Information per serving

Ingredients

0.5 Medium

Yam, raw

1 Medium

Fish, cisco, smoked

4 pieces

Peppers, hot chili, red, raw

2 large

Poivron rouge

4 tbsp

Oil, palm

1 Medium

Onions, raw

0.25 L

Beverages, water, tap, well

8 g

MAGGI Star Seasoning (100x4g)

1 bunch

Basil, fresh

2 tbsp

Crayfish Powder

50 g

Turkey, dark meat, meat and skin, raw

Copy

Step1
15 Min

Peel, wash and grate the water yam.
Step2
10 Min

Blend tomatoes, onions, and pepper together
Step3
3 Min

Pour all the water into a pot; add the smoked fish, crayfish and allow cooking.
Step4
10 Min

Add the MAGGI Star, grounded tartashe and allow to boil.
Step5
10 Min

Add the grated water yam and allow to cook on low heat.
Step6
3 Min

Add scent leaves allow to simmer.

Step1 of 6

Peel, wash and grate the water yam.

Step2 of 6

Blend tomatoes, onions, and pepper together

Step3 of 6

Pour all the water into a pot; add the smoked fish, crayfish and allow cooking.

Step4 of 6

Add the MAGGI Star, grounded tartashe and allow to boil.

Step5 of 6

Add the grated water yam and allow to cook on low heat.

Step6 of 6

Add scent leaves allow to simmer.

Recipe PDF

With pictures

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