SAVOURY BEANS WITH FRIED PLANTAIN, FISH AND VEGGIES

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SAVOURY BEANS WITH FRIED PLANTAIN, FISH AND VEGGIES

100 min

Intermediate

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What is the energy content breakdown?

Fat 23 15.7g / 23%

Carbohydrates 58 89.4g / 58%

Protein 19 30.9g / 19%

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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What does the MyMenu IQ™ score mean ?

Room for Balance Improvement (0 - 44)

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.

Good Balance (45 - 69)

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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African - style Easy Main course

SAVOURY BEANS WITH FRIED PLANTAIN, FISH AND VEGGIES

Name: SAVOURY BEANS WITH FRIED PLANTAIN, FISH AND VEGGIES
Prep time: 10 s
Cook time: 80 s
Total time: 100 s
Yield: 6
Cuisine: African - style
Ingredients: 3 cups Beans; 4 tablespoons Oil vegetable; 1 large Onion chopped; 3 Mediums Tomatoes chopped; 3 pieces Peppers chopped; 1 MAGGI Signature Jollof; 2 MAGGI Star Seasoning cubes; 2 pieces Fish; 2 pieces Plantain

(0)

100 Min

Intermediate

Nutrition Value

Carbohydrates

89,46 g

Energy

605,2 kcal

Total fat

15,78 g

Fiber

29,2 g

Protein

30,92 g

Saturated Fats

1,77 g

Sodium

821,46 mg

Information per serving

Ingredients

3 cups

Beans, small white, mature seeds, raw

4 tbsp

Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%)

1 large

Onions, raw

3 Mediums

Tomatoes, red, ripe, raw, year round average

3 pieces

Peppers, hot chili, red, raw

8 g

MAGGI Signature Jollof (30x10x8g) NG

8 g

MAGGI Star Seasoning

2 pieces

Fish, cisco, smoked

2 pieces

Plantains, raw

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Step1
10 Min

Remove grit, stones and shafts from beans.
Step2
30 Min

Wash and cook in water and onions till soft.
Step3
10 Min

While beans is cooking, marinate fish with MAGGI Star and keep aside.
Step4
5 Min

Heat oil in a saucepan, fry onions, chopped tomatoes, pepper and MAGGI and continue frying.
Step5
5 Min

Add beans, stir properly and taste and allow to cook.
Step6
20 Min

In a separate pan, heat oil, and fry plantain.
Step7
10 Min

Fry marinated fish in the same oil.
Step8
10 Min

Serve with dodo, fried kote fish.

Step1 of 8

Remove grit, stones and shafts from beans.

Step2 of 8

Wash and cook in water and onions till soft.

Step3 of 8

While beans is cooking, marinate fish with MAGGI Star and keep aside.

Step4 of 8

Heat oil in a saucepan, fry onions, chopped tomatoes, pepper and MAGGI and continue frying.

Step5 of 8

Add beans, stir properly and taste and allow to cook.

Step6 of 8

In a separate pan, heat oil, and fry plantain.

Step7 of 8

Fry marinated fish in the same oil.

Step8 of 8

Serve with dodo, fried kote fish.

Recipe PDF

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SAVOURY BEANS WITH FRIED PLANTAIN, FISH AND VEGGIES

100 Min Intermediate

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SAVOURY BEANS WITH FRIED PLANTAIN, FISH AND VEGGIES

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