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Great 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 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

4.8g / 8%

Carbohydrates

45g / 75%

Total fat

4.5g / 17%

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

Live Strong with Iron
Adding vegetables and herbs at the end of cooking helps to retain their vibrant colours, flavor, crunchiness, and important nutrients such as iron. Enjoy your Jollof with an orange or any other fruit rich in Vitamin C, to help your body absorb more iron from the vegetables. #livestrongwithiron

MyMenu IQ™

Easy-Bake Jollof

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African - style Easy Main course

Easy-Bake Jollof

Name: Easy-Bake Jollof
Prep time: PM3.00T
Cook time: PM55.00T
Total time: PM58.00T
Cuisine: African - style

(31)

58Min

Intermediate

Recipe Variants

Ingredients

6 Portions

4 cups

White Rice

3 tbsp

Vegetable Oil

Peppers, hot chili, red, raw

Red Bell Pepper

Fresh Tomatoes

1.5

Onions (Chopped)

0.5 tsp

Curry Powder

0.5 tsp

Chopped Ginger

0.5 tsp

Thyme

1 tbsp

Bay leaf

3 cups

Water

MAGGI Chicken

Copy

Nutrition Value

Energy

239,81 kcal

Protein

4,81 g

Carbohydrates

45,04 g

Sugars

5,3 g

Fiber

2,35 g

Sodium

51,36 mg

Saturated Fats

1,46 g

Total fat

4,5 g

Information per serving

Step1
3 Min

Clean and dice: carrot, red bell pepper, green bean and keep aside. Wash and cut vegetables (1 onion, tomatoes, and red bell pepper) in chunks and blend until smooth. Remove and add into a pot and steam until dry. Remove and set aside.
Step2
25 Min

Slice the remaining onions. Heat the oil up, add onion, curry, thyme, bay leaf, ginger, and garlic, then stir fry for 3 minutes. Add the steamed and blended peppers, tomatoes. Add water, 5 MAGGI Chicken Cubes, rice and stir fry for 7 minutes.
Step3
30 Min

Add the diced vegetable and stir. Remove from heat and turn into bake dish plate. Cover with aluminum foil and bake in oven for 30 minutes at 120°C Flake with a fork at intervals.

Step1 of 3

Clean and dice: carrot, red bell pepper, green bean and keep aside. Wash and cut vegetables (1 onion, tomatoes, and red bell pepper) in chunks and blend until smooth. Remove and add into a pot and steam until dry. Remove and set aside.

Step2 of 3

Slice the remaining onions. Heat the oil up, add onion, curry, thyme, bay leaf, ginger, and garlic, then stir fry for 3 minutes. Add the steamed and blended peppers, tomatoes. Add water, 5 MAGGI Chicken Cubes, rice and stir fry for 7 minutes.

Step3 of 3

Add the diced vegetable and stir. Remove from heat and turn into bake dish plate. Cover with aluminum foil and bake in oven for 30 minutes at 120°C Flake with a fork at intervals.

Recipe PDF

With pictures

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