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MyMenu IQ™

MyMenu IQ™

How Balanced is your menu?
Good Balance
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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 good nutritional balance, but could be even better to help you meet dietary and nutritional recommendations.
"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.
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What is the energy content breakdown?

Carbohydrates
47.3g / 40%
Protein
16.4g / 14%
Total fat
23.1g / 45%
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.
African - style Family Main course

Crunchy Coconut Jollof

1
50 Min
Intermediate

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: here

4 cups
White Rice
3 tbsp
Coconut Oil
10 
Prawns
1 
Onions (Chopped)
2 
Pepper (Chili)
1 
Red Bell Pepper
4 
Fresh tomatoes (Chopped)
1 
Big Smoked Fish
1 cup
Coconut Milk
2 
MAGGI Crayfish
0.5 tsp
Chopped Ginger
0.5 tsp
Chopped Garlic
3 cups
Water
1 
Green Bell Pepper
0.5 cup
Coconut Crunches

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Nutrition Value

Energy
458.39 kcal
Carbohydrates
47.3 g
Protein
16.37 g
Total fat
23.08 g
Fiber
3.83 g
Sugars
6.69 g
Sodium
878.73 mg
Saturated Fats
16.94 g
Information per serving
Lets Cook

Instruction

50 Minutes
Step1
10 Min
Heat up a pan, add coconut oil. When oil is hot, add chopped onions, ginger, garlic and allow to fry for 3 minutes. Add the chopped pepper, tomatoes, red bell pepper and allow to fry for 3 minutes
Step2
35 Min
Add coconut milk, water, 2 MAGGI Crayfish tablets then bring to boil. Add the deboned smoked fish, shrimp and rice and allow to cook for 25 minutes.
Step3
5 Min
Cut the green bell pepper into dice then add to rice and add the coconut flakes as well then let it simmer for 5 minutes.
Crunchy Coconut Jollof

Step1 of 3

Heat up a pan, add coconut oil. When oil is hot, add chopped onions, ginger, garlic and allow to fry for 3 minutes. Add the chopped pepper, tomatoes, red bell pepper and allow to fry for 3 minutes

Crunchy Coconut Jollof

Step2 of 3

Add coconut milk, water, 2 MAGGI Crayfish tablets then bring to boil. Add the deboned smoked fish, shrimp and rice and allow to cook for 25 minutes.

Crunchy Coconut Jollof

Step3 of 3

Cut the green bell pepper into dice then add to rice and add the coconut flakes as well then let it simmer for 5 minutes.

Recipe PDF
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