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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
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!
African - style Family Main course

Chunky Okro Stew

0
22Min
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

,

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

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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
Lets Cook

Instruction

22 Minutes
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 minutes Add the smoked chicken, smoked fish and 5 MAGGI Cube Add 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
Chunky Okro Stew

Step1 of 3

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.

Chunky Okro Stew

Step2 of 3

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

Chunky Okro Stew

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

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