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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
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MyMenu IQ™

Easy-Bake Jollof

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Easy-Bake Jollof

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African - style Easy Main course

Easy-Bake Jollof

(31)
58Min
Intermediate

Recipe Variants

  • /
    Classic
  • /
    Good for Kids
  • /
    Make it with a twist

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
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
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

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°C Flake 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°C Flake with a fork at intervals.

Recipe PDF

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O Onyi

Yes

D Dian Nurlizta

1@##$%%%

R Rachael

Amazing recipe

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