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SRH MenuIQScore
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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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Brown Rice Jollof Delight
50 min
Easy
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40 19.4g / 40%
37 41.1g / 37%
23 26.2g / 23%

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.

What is a balanced menu?

A balanced menu provides a variety of food groups and key nutrients.

MyMenu IQ™ generates a nutritional score, considering the energy content and the nutrients in the menu, and their contribution towards achieving nutritional recommendations as based on a 2,000 kcal daily diet for an average adult.
 
MyMenu IQ™ guides you to select a balanced menu on a scale from 0 to 100, with focus on the main meal.

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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Brown Rice Jollof Delight

(1)
50 Min
Easy
.

Nutrition Value

Carbohydrates
41,19 g
Energy
438,3 kcal
Total fat
19,5 g
Fiber
7,4 g
Protein
26,2 g
Saturated Fats
9,97 g
Sodium
534,93 mg
Sugars
9,76 g
Information per serving

Ingredients

6 Portions

This dish has been optimized for 6 servings. Quantity and times may need to be varied. Here you can find more information about adjusted portion sizes:

,

ingredient_quantity
recipe ingredient
25 
Prawns
2  tbsp
Corn oil
1.5 
Onions, raw
2 
scotch bonnet
3 
Tomatoes, red, ripe, raw, year round average
2 
Red Bell Pepper
1  Medium
Smoked Fish Deboned
1  cup
Coconut Milk
1 
MAGGI Signature Jollof (30x10x8g)
0.5  tsp
Ginger
0.5  tsp
Garlic, raw
3  cups
Brown rice
1  Large scoop
Green Peas
2  Mediums
Carrots
1  tbsp
Crayfish Powder

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Instruction

50 Minutes
  • Step1

    10 Min
    Heat up pan, add coconut oil and allow to get hot. Add onions and stir fry for 3 minutes. Add chopped pepper, tomatoes, red bell pepper and fry all for 2 minutes.
  • Step2

    35 Min
    Add the coconut milk, water, 1 MAGGI Signature Jollof and bring to boil. Add the roughly shredded smoked fish, crayfish powder, prawn and brown rice. Stir and allow to cook for 20 minutes.
  • Step3

    5 Min
    Clean and cut vegetable into dice: (Carrot and red bell pepper). Add the diced vegetable and green peas then stir and allow to cook for 5 minutes.
Brown Rice Jollof Delight

Step1 of 3

Heat up pan, add coconut oil and allow to get hot. Add onions and stir fry for 3 minutes. Add chopped pepper, tomatoes, red bell pepper and fry all for 2 minutes.

Brown Rice Jollof Delight

Step2 of 3

Add the coconut milk, water, 1 MAGGI Signature Jollof and bring to boil. Add the roughly shredded smoked fish, crayfish powder, prawn and brown rice. Stir and allow to cook for 20 minutes.

Brown Rice Jollof Delight

Step3 of 3

Clean and cut vegetable into dice: (Carrot and red bell pepper). Add the diced vegetable and green peas then stir and allow to cook for 5 minutes.

Recipe PDF

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