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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.
Carbohydrates
45g / 75%
Protein
4.8g / 8%
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
African - style Easy Main course

Easy-Bake Jollof

31
58Min
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
Vegetable Oil
2 
Peppers, hot chili, red, raw
1 
Red Bell Pepper
4 
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
2 
MAGGI Chicken

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Nutrition Value

Energy
239,81 kcal
Carbohydrates
45,04 g
Protein
4,81 g
Total fat
4,5 g
Fiber
2,35 g
Sugars
5,3 g
Sodium
51,36 mg
Saturated Fats
1,46 g
Information per serving
Lets Cook

Instruction

58 Minutes
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°CFlake with a fork at intervals.
Easy-Bake Jollof

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.

Easy-Bake Jollof

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.

Easy-Bake Jollof

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°CFlake with a fork at intervals.

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O Onyi
Uhr

Yes

D Dian Nurlizta
Uhr

1@##$%%%

R Rachael
Uhr

Amazing recipe

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