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SRH MenuIQScore
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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Seafood Okro
24 min
Easy
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32 6.2g / 32%
40 17.9g / 40%
28 12.9g / 28%

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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Seafood Okro

(3)
24 Min
Easy
.

Nutrition Value

Carbohydrates
17,97 g
Energy
168,74 kcal
Total fat
6,27 g
Fiber
7,16 g
Protein
12,9 g
Saturated Fats
0,96 g
Sodium
949,24 mg
Sugars
8,06 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
0.5 
Onions, raw
4 
Fresh pepper
20 
Fingers of Okro
4 
MAGGI Star Seasoning
1  L
Water
2  Mediums
Smoked Fish Deboned
1  tsp
Ginger
2  tsp
Garlic, raw
10 
Dry Shrimps
1  Head
Cabbage
1  Medium
Zucchini (Chopped)
2 
Tomatoes, red, ripe, raw, year round average
0.5  bunch
Green leaves

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Instruction

24 Minutes
  • Step1

    15 Min
    Put a clean pot on fire and add 500 ml water then allow to boil. Cut the cabbage and zucchini into chunks and add to the boiling water and continue boiling for 5 minutes. Add chopped fresh okro and stir, allow to cook for about 10 minutes and put aside
  • Step2

    7 Min
    Put 500ml of water on fire. Add chopped onion, fresh pepper, tomato, ginger, garlic and cook for 5 minutes. Add the smoked fish, crayfish, 5 MAGGI Star Cube and cook for 2 minutes.
  • Step3

    2 Min
    Add the cooked okro and veggies to the stew base, stir and allow to cook for 2 minutes Serve with Banku/ Eba/ fufu/ rice
Seafood Okro

Step1 of 3

Put a clean pot on fire and add 500 ml water then allow to boil. Cut the cabbage and zucchini into chunks and add to the boiling water and continue boiling for 5 minutes. Add chopped fresh okro and stir, allow to cook for about 10 minutes and put aside

Seafood Okro

Step2 of 3

Put 500ml of water on fire. Add chopped onion, fresh pepper, tomato, ginger, garlic and cook for 5 minutes. Add the smoked fish, crayfish, 5 MAGGI Star Cube and cook for 2 minutes.

Seafood Okro

Step3 of 3

Add the cooked okro and veggies to the stew base, stir and allow to cook for 2 minutes Serve with Banku/ Eba/ fufu/ rice

Recipe PDF

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