Seafood Okro
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MyMenu IQ™
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Great Balance
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1 slice pinneaple
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3/4 cup cooked white rice
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Room for Balance Improvement (0 - 44)

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Great Balance (70 - 100)

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Good Balance (45 - 69)

This menu has great nutritional balance, providing a good variety of food groups and key nutrients.

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What is the energy content breakdown?
32 6.2g / 32%
40 17.9g / 40%
28 12.9g / 28%

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.

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African - style Family Main course

Seafood Okro

(3)
24 Min
Easy

Recipe Variants

.

Nutrition Value

Carbohydrates
17,97 g
Energy
168,74 kcal
Total fat
6,27 g
Fiber
7,16 g
Protein
12,9 g
Saturated Fats
0,96 g
Sodium
949,24 mg
Sugars
8,06 g
Information per serving

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
0.5 
Onions, raw
4 
Fresh pepper
20 
Fingers of Okro
4 
MAGGI Star Seasoning
1  L
Water
2  Mediums
Fish, cisco, smoked
1  tsp
Ginger root, raw
2  tsp
Garlic, raw
10 
Dry Shrimps
1  Head
Cabbage (half of the ball, shredded)
1  Medium
Zucchini (Chopped)
2 
Tomatoes, red, ripe, raw, year round average
0.5  bunch
Green leaves
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Tips & Tricks

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Instruction

24 Minutes

  • Step1

    15 Min
    Put a clean pot on fire and add 500 ml water then allow to boil. Cut the cabbage and zucchini into chunks and add to the boiling water and continue boiling for 5 minutes. Add chopped fresh okro and stir, allow to cook for about 10 minutes and put aside

  • Step2

    7 Min
    Put 500ml of water on fire. Add chopped onion, fresh pepper, tomato, ginger, garlic and cook for 5 minutes. Add the smoked fish, crayfish, 5 MAGGI Star Cube and cook for 2 minutes.

  • Step3

    2 Min
    Add the cooked okro and veggies to the stew base, stir and allow to cook for 2 minutes Serve with Banku/ Eba/ fufu/ rice
Seafood Okro

Step1 of 3

Put a clean pot on fire and add 500 ml water then allow to boil. Cut the cabbage and zucchini into chunks and add to the boiling water and continue boiling for 5 minutes. Add chopped fresh okro and stir, allow to cook for about 10 minutes and put aside

Seafood Okro

Step2 of 3

Put 500ml of water on fire. Add chopped onion, fresh pepper, tomato, ginger, garlic and cook for 5 minutes. Add the smoked fish, crayfish, 5 MAGGI Star Cube and cook for 2 minutes.

Seafood Okro

Step3 of 3

Add the cooked okro and veggies to the stew base, stir and allow to cook for 2 minutes Serve with Banku/ Eba/ fufu/ rice

Recipe PDF

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