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Your meal is well balanced

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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
41.8g / 41%
Protein
17.1g / 16%
Total fat
18.9g / 42%
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 Family Main course

Brown Rice Jollof Delight

0
50Min
Easy

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

,

2  tbsp
Corn Oil
1.5 
Onions (Chopped)
2 
Fresh Pepper
3 
Fresh tomatoes (Chopped)
2 
Red bell Pepper
1  Medium
Smoked Fish Deboned
1  cup
Coconut Milk
2 
MAGGI Shrimp
0.5  tsp
Chopped Ginger
0.5  tsp
Choppped Garlic
3  cups
Brown rice
1  Large scoop
Green Peas
2  Mediums
Carrots (Diced)
3  cups
Water
10 
Prawns
1  tbsp
Shrimp powder

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Nutrition Value

Energy
396,62 kcal
Carbohydrates
41,79 g
Protein
17,06 g
Total fat
18,87 g
Fiber
7,38 g
Sugars
9,88 g
Sodium
876,5 mg
Saturated Fats
9,93 g
Information per serving
Lets Cook

Instruction

50 Minutes
Step1
10 Min
Heat up pan, add coconut oil and allow to getting hot Add onions and stir fry for 3min. Add chopped pepper, tomatoes, red bell pepper and fry all to 2min.
Step2
35 Min
Add the coconut milk, water, MAGGI Dedeede, and then bring to boil. Add smoked fish roughly shredded, crayfish powder, prawn and brown rice. Stir and allow cooking for 20min. Clean and cut vegetable into dice: Carrot and red bell pepper.
Step3
5 Min
Add the vegetable cut into dice and green peas, stir and allow cooking for 5min.
Brown Rice Jollof Delight

Step1 of 3

Heat up pan, add coconut oil and allow to getting hot Add onions and stir fry for 3min. Add chopped pepper, tomatoes, red bell pepper and fry all to 2min.

Brown Rice Jollof Delight

Step2 of 3

Add the coconut milk, water, MAGGI Dedeede, and then bring to boil. Add smoked fish roughly shredded, crayfish powder, prawn and brown rice. Stir and allow cooking for 20min. Clean and cut vegetable into dice: Carrot and red bell pepper.

Brown Rice Jollof Delight

Step3 of 3

Add the vegetable cut into dice and green peas, stir and allow cooking for 5min.

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