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MyMenu IQ™

MyMenu IQ™

How Balanced is your menu?
Great Balance
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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 good nutritional balance, but could be even better to help you meet dietary and nutritional recommendations.
"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.
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What is the energy content breakdown?

Protein
21.5g / 19%
Carbohydrates
63g / 54%
Total fat
13.8g / 26%
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

Beans Dip

6
51 Min
Intermediate

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 cups
Beans
1.5 
Onions (Chopped)
1.5 cups
Water
1 tsp
Chopped Ginger
2 
Fresh tomatoes (Chopped)
1 
Red Bell Pepper
2 
Fresh Pepper
4 tbsp
Palm Oil
1 
Smoked Fish Deboned
3 
MAGGI Star Seasoning
1 tbsp
Crayfish Powder
2 
MAGGI Naija Pot
0.5 
Sweet Potatoes
1 piece
Plantain

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Nutrition Value

Energy
449,2 kcal
Protein
21,48 g
Carbohydrates
63,02 g
Fiber
20,4 g
Sodium
924,4 mg
Saturated Fats
5,41 g
Total fat
13,8 g
Information per serving
Lets Cook

Instruction

51 Minutes
Step1
1 Min
Pick and wash beans that have been soaked overnight
Step2
25 Min
Drain beans and pour into a clean pot. Add water, 2 MAGGI Naija Pot and half an onion, sliced. Cook for 20 minutes (Until soft). Remove from heat and drain and keep aside. Clean and cut the potato and plantain into cubes.
Step3
25 Min
Blend the vegetables: tomatoes, peppers, ginger, red bell pepper, and the remaining onion. In a pot add the palm oil then add the blended vegetables, and fry for 10 minutes. Add 1 cup of water (250 ml), potatoe cubes, plantain cubes, shredded smoked fish, crayfish powder, 3 MAGGI Star then cook for 10 minutes. Add the beans, stir and let cook a while. Turn into the blender and blend to smooth. Return into the pot and put on heat to correct consistency and serve hot with side dish: (Fried yam, potato, plantain, etc.)
Beans Dip

Step1 of 3

Pick and wash beans that have been soaked overnight

Beans Dip

Step2 of 3

Drain beans and pour into a clean pot. Add water, 2 MAGGI Naija Pot and half an onion, sliced. Cook for 20 minutes (Until soft). Remove from heat and drain and keep aside. Clean and cut the potato and plantain into cubes.

Beans Dip

Step3 of 3

Blend the vegetables: tomatoes, peppers, ginger, red bell pepper, and the remaining onion. In a pot add the palm oil then add the blended vegetables, and fry for 10 minutes. Add 1 cup of water (250 ml), potatoe cubes, plantain cubes, shredded smoked fish, crayfish powder, 3 MAGGI Star then cook for 10 minutes. Add the beans, stir and let cook a while. Turn into the blender and blend to smooth. Return into the pot and put on heat to correct consistency and serve hot with side dish: (Fried yam, potato, plantain, etc.)

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Uhr

Nice dip!

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