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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
51g / 74%
Protein
6.5g / 10%
Total fat
4.7g / 15%
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 Easy Main course

Carrot Rings Jollof

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

,

3  tbsp
Vegetable Oil
1.5 
Onions (Chopped)
4 
Fresh tomatoes (Chopped)
0.5  tsp
Curry Powder
0.5  tsp
Thyme
5 
MAGGI Cube
0.5  tsp
Chopped Ginger
0.5  tsp
Choppped Garlic
4  cups
Water
4  cups
White Rice
1  Large scoop
Green Peas
0.5  cup
Sweet Corn
2  Mediums
Carrots (Diced)
1  tbsp
Bay leaf

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Nutrition Value

Energy
271,78 kcal
Carbohydrates
51,02 g
Protein
6,47 g
Total fat
4,7 g
Fiber
4,37 g
Sugars
7,02 g
Sodium
870,38 mg
Saturated Fats
1,47 g
Information per serving
Lets Cook

Instruction

50 Minutes
Step1
5 Min
Wash and cut the vegetables (1 onion, tomatoes, red bell pepper) into chunks. Add into a blender and blend until smooth Add into a pot and steam until dry. Remove and transfer into a bowl, set aside. Wash carrot and cut into dice. Place it in a bowl with sweet corn and green peas as well. Keep aside.
Step2
20 Min
Slice the remaining onion. Heat oil up add onion sliced, curry, thyme, bay leaf, chopped ginger, chopped garlic the stir fry for 3mn. - Add the steamed and blended tomatoes, red bell pepper, and onion. Fry for 7mn stirring at intervals
Step3
20 Min
Add water and MAGGI Cube, then allow boiling. Add the rice and stir properly, cover and allow cooking for 20mn Add the carrot, green peas, sweet corn, stir and cover. Simmer for 5mn at reduced heat.
Carrot Rings Jollof

Step1 of 3

Wash and cut the vegetables (1 onion, tomatoes, red bell pepper) into chunks. Add into a blender and blend until smooth Add into a pot and steam until dry. Remove and transfer into a bowl, set aside. Wash carrot and cut into dice. Place it in a bowl with sweet corn and green peas as well. Keep aside.

Carrot Rings Jollof

Step2 of 3

Slice the remaining onion. Heat oil up add onion sliced, curry, thyme, bay leaf, chopped ginger, chopped garlic the stir fry for 3mn. - Add the steamed and blended tomatoes, red bell pepper, and onion. Fry for 7mn stirring at intervals

Carrot Rings Jollof

Step3 of 3

Add water and MAGGI Cube, then allow boiling. Add the rice and stir properly, cover and allow cooking for 20mn Add the carrot, green peas, sweet corn, stir and cover. Simmer for 5mn at reduced heat.

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