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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 room to improve its nutritional balance to help you meet dietary and nutritional recommendations.

Good Balance (45 - 69)

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.

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.

What is the energy content breakdown?

Protein

15.1g / 11%

Carbohydrates

81g / 64%

Total fat

13.9g / 24%

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.

Nutritional tips

Unleash your creations with MAGGI's delicious and healthy products. Did you know that adding vegetables and vegetables at the last step of cooking will help vegetables retain their natural color and nutrients?
Did you know that adding vegetables and vegetables at the last step of cooking will help them retain their natural color and nutrients?
Remember to supplement Vitamin C from oranges, pineapples, lemons to help the body metabolize iron This dish has enough salt and cooking oil needed to give you a healthy and delicious meal! You don't need anything extra!

MyMenu IQ™

Beans and Yam Pottage

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African - style Easy Main course

Beans and Yam Pottage

Name: Beans and Yam Pottage
Prep time: PM1.00T
Cook time: PM50.00T
Total time: PM51.00T
Cuisine: African - style

(4)

51Min

Intermediate

Recipe Variants

Ingredients

6 Portions

2 cups

Beans

1.5

Onions (Chopped)

250 mL

Water

Fresh tomatoes (Chopped)

Red Bell Pepper

Fresh Pepper

4 tbsp

Palm Oil

Big Smoked Fish

MAGGI Star Seasoning

1 tbsp

Crayfish Powder

0.5 Medium

Sweet Potatoes

4 Mediums

Plantain (Cubes)

MAGGI Naija Pot

1 Large scoop

Green Peas

Copy

Nutrition Value

Energy

479,71 kcal

Protein

15,06 g

Carbohydrates

81 g

Sugars

31,82 g

Fiber

11,4 g

Sodium

922,53 mg

Saturated Fats

5,46 g

Total fat

13,89 g

Information per serving

Step1
1 Min

Pick and wash bean then soak overnight.
Step2
25 Min

Drain the water and put into a clean pot, add water until top of beans, 2 MAGGI Naija Pot and ½ sliced onion then cook for 20 minutes (Until soft).Remove from the heat and drain, then keep aside. Clean and cut into big cubes the potatoes and plantain. Set aside
Step3
25 Min

Blend the vegetables: tomatoes, peppers, red bell pepper, and the remaining onion.In a pot add the palm oil and allow to heat then add the blended vegetable, and fry for 10 minutes.Add 1 cup of water (250ml), potato and plantain cubes, shredded smoked fish, crayfish powder, 3 MAGGI Star then cook for 10 minutes.Add the beans and stir. Simmer until water dries.

Step1 of 3

Pick and wash bean then soak overnight.

Step2 of 3

Drain the water and put into a clean pot, add water until top of beans, 2 MAGGI Naija Pot and ½ sliced onion then cook for 20 minutes (Until soft).Remove from the heat and drain, then keep aside. Clean and cut into big cubes the potatoes and plantain. Set aside

Step3 of 3

Blend the vegetables: tomatoes, peppers, red bell pepper, and the remaining onion.In a pot add the palm oil and allow to heat then add the blended vegetable, and fry for 10 minutes.Add 1 cup of water (250ml), potato and plantain cubes, shredded smoked fish, crayfish powder, 3 MAGGI Star then cook for 10 minutes.Add the beans and stir. Simmer until water dries.

Recipe PDF

With pictures

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