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Great Balance

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.

What is the energy content breakdown?

Protein

38.6g / 27%

Carbohydrates

79.2g / 57%

Fats

10.2g / 16%

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!"

MyMenu IQ™

Lentil and Aubergine Melanzane

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Easy Main course

Lentil and Aubergine Melanzane

Name: Lentil and Aubergine Melanzane
Prep time: PM25.00T
Cook time: PM68.00T
Total time: PM93.00T

(0)

93Min

Intermediate

Ingredients

1200 g

Eggplant, raw

47.5 g

Oil, Olive, Salad Or Cooking

200 g

Onions, Raw

100 g

Celery, Raw

100 g

Carrots, Raw

400 g

Lentils, raw

30 g

Tomato Paste

400 g

Tomatoes, Crushed, Canned

200 g

Water, Tap, Drinking

34.5 g

Sauce, chili, peppers, hot, immature green, canned

47.5 g

MAGGI Lazenby Worcester Sauce

300 g

Cheese, mozzarella, nonfat

100 g

Bread crumbs, dry, grated, seasoned

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Nutrition Value

Energy

562.38 kcal

Protein

38.6 g

Carbohydrates

79.18 g

Fats

10.25 g

Information per serving

Pre-heating oven
5 Min

Pre-heat the oven to 200˚C and spray a large baking sheet with non-stick spray.
Aubargine slices
5 Min

Brush both sides of the aubergine slices with Maggi No oil Dressing and place on the baking sheet in a single layer.
Bake
15 Min

Bake for approx. 15 minutes turning once
Remove and set aside
2 Min

Remove from the oven and set aside for assembly later
Heat olive oil
5 Min

In a saucepan heat the olive oil over a medium heat.
Mirepoix
8 Min

Add the mirepoix (onion, celery and carrots) and fry for 6-8 minutes.
Tomato paste and lentils
5 Min

Add the cooked lentils and tomato paste and fry for another 5 minutes stirring well.
Simmer
20 Min

Add the crushed tomatoes, water, chili sauce and lazenby sauce and bring the mixture to a simmer. Simmer, uncovered, for 15-20 minutes adjusting the seasonings if necessary.
Step9
5 Min

Place a scoop of the lentil ragu in the base of an ovenproof dish, then top with a single layer of aubergine
Ragu and aubargine
5 Min

Continue until all the ragu and aubergine has been used
Sprinkling
3 Min

Sprinkle mozzarella cheese and breadcrumbs over the top.
Baking
15 Min

Bake for 15-18 minutes until golden brown.

Pre-heating oven of 12

Pre-heat the oven to 200˚C and spray a large baking sheet with non-stick spray.

Aubargine slices of 12

Brush both sides of the aubergine slices with Maggi No oil Dressing and place on the baking sheet in a single layer.

Bake of 12

Bake for approx. 15 minutes turning once

Remove and set aside of 12

Remove from the oven and set aside for assembly later

Heat olive oil of 12

In a saucepan heat the olive oil over a medium heat.

Mirepoix of 12

Add the mirepoix (onion, celery and carrots) and fry for 6-8 minutes.

Tomato paste and lentils of 12

Add the cooked lentils and tomato paste and fry for another 5 minutes stirring well.

Simmer of 12

Add the crushed tomatoes, water, chili sauce and lazenby sauce and bring the mixture to a simmer. Simmer, uncovered, for 15-20 minutes adjusting the seasonings if necessary.

Step9 of 12

Place a scoop of the lentil ragu in the base of an ovenproof dish, then top with a single layer of aubergine

Ragu and aubargine of 12

Continue until all the ragu and aubergine has been used

Sprinkling of 12

Sprinkle mozzarella cheese and breadcrumbs over the top.

Baking of 12

Bake for 15-18 minutes until golden brown.

Recipe PDF

With pictures

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What is the energy content breakdown?

Nutritional tips

Lentil and Aubergine Melanzane

Lentil and Aubergine Melanzane

Lentil and Aubergine Melanzane

Ingredients

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Nutrition Value

Instruction

Pre-heating oven

Aubargine slices

Bake

Remove and set aside

Heat olive oil

Mirepoix

Tomato paste and lentils

Simmer

Step9

Ragu and aubargine

Sprinkling

Baking

Pre-heating oven of 12

Aubargine slices of 12

Bake of 12

Remove and set aside of 12

Heat olive oil of 12

Mirepoix of 12

Tomato paste and lentils of 12

Simmer of 12

Step9 of 12

Ragu and aubargine of 12

Sprinkling of 12

Baking of 12

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Recipe PDF

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