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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?

Carbohydrates

11.3g / 19%

Protein

14g / 24%

Total fat

14.4g / 57%

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

Enjoy this balanced cuisine made with tasty, nutritious, and affordable local ingredients
Did you know that adding vegetables and herbs at the end of cooking helps to retain their vibrant colours, flavour, crunchiness, and important nutrients?
Enjoy your meal with orange, pineapple, pawpaw, or other fruits high in Vitamin C, to help your body use more iron from the meal. #livestrongwithiron
Great News! This dish has a sufficient amount of oil and salt for a balanced and delicious meal, you don’t need to add more!
Smart Nutrition! MAGGI contains iodine to make your dish more nutritious and helps maintain good health for the whole family!

MyMenu IQ™

Chunky Okro Stew

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African - style Family Main course

Chunky Okro Stew

Name: Chunky Okro Stew
Prep time: PM0.00T
Cook time: PM22.00T
Total time: PM22.00T
Cuisine: African - style
Ingredients: 4 tbsp Palm Oil; 0.5 Onions (Chopped); 4 Fresh Pepper; 20 Fingers of Okro; 4 MAGGI Cube; 1 Medium Smoked Fish; 2 Fresh tomatoes (Chopped); 1 Medium Smoked Chicken; 2 tsp Grounded Garlic; 2 tsp Grounded Ginger; 1 L Water; 1 bunch Spinach

(0)

22Min

Easy

Recipe Variants

Ingredients

6 Portions

4 tbsp

Palm Oil

0.5

Onions (Chopped)

Fresh Pepper

Fingers of Okro

MAGGI Cube

1 Medium

Smoked Fish

Fresh tomatoes (Chopped)

1 Medium

Smoked Chicken

2 tsp

Grounded Garlic

2 tsp

Grounded Ginger

1 L

Water

1 bunch

Spinach

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Nutrition Value

Energy

222,58 kcal

Carbohydrates

11,25 g

Protein

14,03 g

Total fat

14,41 g

Fiber

4,56 g

Sugars

3,4 g

Sodium

805,81 mg

Saturated Fats

5,59 g

Information per serving

Step1

10 Min

In clean pot, add 500ml of water and bring to boil.Divide okro into 2, cut one part into chunks and grate the other part.Add the okro to the boiling water and stir, allow to cook for about 10 minutes and put aside.

Step2

7 Min

Heat the oil in the pan for 1-2 min.Add the chopped onion, fresh pepper, tomatoes, and fry for 2 minutesAdd the smoked chicken, smoked fish and 5 MAGGI CubeAdd water, stir, cover and bring to boil for 2-3 min.

Step3

5 Min

Add the cooked okro to the stew base on the fire, stir and allow to cook for 2 min. Add the green leaves and simmer for another 2 min. Serve with Banku/ Eba/ fufu/ rice

Step1 of 3

Step2 of 3

Step3 of 3

Add the cooked okro to the stew base on the fire, stir and allow to cook for 2 min. Add the green leaves and simmer for another 2 min. Serve with Banku/ Eba/ fufu/ rice