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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
9.7g / 33%
Protein
3.5g / 12%
Total fat
7g / 55%
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!
African - style Easy Main course

Chicken Okro Gumbo

0
16Min
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
Palm Oil
20 
Fingers of Okro
5 
MAGGI Cube
250  mL
Water
1 
Onions (Chopped)
1  tbsp
Shrimp powder
2  tsp
Chopped Ginger
1  tsp
Choppped Garlic
1  bunch
Green leaves
1 
Smoked Chicken

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Nutrition Value

Energy
109,62 kcal
Carbohydrates
9,69 g
Protein
3,52 g
Total fat
6,99 g
Fiber
2,81 g
Sugars
2,26 g
Sodium
852,36 mg
Saturated Fats
2,79 g
Information per serving
Lets Cook

Instruction

16 Minutes
Step1
1 Min
Finely chop the okro. Put a pan on fire and add 2 spoons of red palm oil, add the chopped okro and stir fry then put aside.
Step2
13 Min
In the pot, add deboned smoked chicken, chopped onion, ginger, garlic, shrimp powder, water and 5 MAGGI Cube then allow to cook for 10 minutes. Add okro and stir. Add the chopped leaves and simmer for 3 minutes.
Step3
2 Min
Add the cooked okra to the stew base and the fire, stir and allow cooking for 2 minutes. Serve with Banku/ Eba/ fufu/ rice
Chicken Okro Gumbo

Step1 of 3

Finely chop the okro. Put a pan on fire and add 2 spoons of red palm oil, add the chopped okro and stir fry then put aside.

Chicken Okro Gumbo

Step2 of 3

In the pot, add deboned smoked chicken, chopped onion, ginger, garlic, shrimp powder, water and 5 MAGGI Cube then allow to cook for 10 minutes. Add okro and stir. Add the chopped leaves and simmer for 3 minutes.

Chicken Okro Gumbo

Step3 of 3

Add the cooked okra to the stew base and the fire, stir and allow cooking for 2 minutes. Serve with Banku/ Eba/ fufu/ rice

Recipe PDF
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