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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.
Protein
58.6g / 35%
Carbohydrates
30g / 17%
Fats
36g / 47%
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!"
African - style Easy Main course

Low-GI Hearty Chicken Stew

(0)
65Min
Easy

Ingredients

-
6 Portions
+

This dish has been optimized for 2 servings. Quantity and times may need to be varied. Here you can find more information about adjusted portion sizes: here

1  tbsp
Oil, cottonseed, salad or cooking
1600  g
Chicken, meat and skin, frozen, raw
1 
Onions, Raw
1 
Garlic, Raw
150  g
Mushroom, white, exposed to ultraviolet light, raw
1 
Peppers, Sweet, Green, Raw
3  g
Wheat Flour, White, All-Purpose, Unenriched
2 
Carrots, Raw
300  g
Potatoes, raw, skin
750  g
Soup, chicken broth, ready-to-serve
2  g
MAGGI Lazenby Worcester Sauce
125  g
Nestle Ideal Evaporated Milk
100  g
Green Beans, Cooked And Sliced
1  tbsp
Parsley, Fresh
5  g
Spices, Pepper, Black
15  mg
MAGGI Chilli Original Sauce

Our best tips & tricks for customized portion size

If the quantities are increased, the cooking time may be extended, so look again. Use water & spices sparingly at first and add more later if needed.

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Nutrition Value

Energy
665.95 kcal
Protein
58.65 g
Carbohydrates
30.03 g
Fats
35.95 g
Information per serving
Lets Cook

Instruction

65 Minutes
Fry chicken
12 Min
Heat the oil in a deep casserole and pan fry the chicken for 5-6 minutes per side, until golden brown. Transfer the chicken to a plate and set aside. Low-GI Hearty Chicken Stew
Saute vegetables
9 Min
Return the pan to the stove and gently fry the onions and garlic for 4 minutes. Add the mushrooms and peppers and cook for a further 4-5 minutes. Low-GI Hearty Chicken Stew
Stir in the rest of the ingredients
20 Min
Stir in the flour. Return the chicken to the pan and add the carrots and baby potatoes, chicken stock, MAGGI Lazenby Original Worcestershire Sauce, MAGGI Original Chilli Sauce and Nestlé Ideal Medium Fat Evaporated Milk. Bring to the boil, then simmer for 20 - 25 minutes. Low-GI Hearty Chicken Stew
Add green beans
12 Min
Add the green beans and cook for a further 10-12 minutes, or until all the vegetables are tender. Low-GI Hearty Chicken Stew
Season and garnish
1 Min
Season to taste, garnish with parsley and serve with rice, MAGGI Hi-Fibre Chicken & Mushroom Flavour Noodles or crusty bread.
Low-GI Hearty Chicken Stew

Fry chicken of 5

Fry chicken Fry chicken
: Chicken, meat and skin, frozen, raw, Oil, cottonseed, salad or cooking

Heat the oil in a deep casserole and pan fry the chicken for 5-6 minutes per side, until golden brown. Transfer the chicken to a plate and set aside.

Low-GI Hearty Chicken Stew

Saute vegetables of 5

Saute vegetables Saute vegetables
: Onions, Raw, Garlic, Raw, Mushroom, white, exposed to ultraviolet light, raw, Peppers, Sweet, Green, Raw

Return the pan to the stove and gently fry the onions and garlic for 4 minutes. Add the mushrooms and peppers and cook for a further 4-5 minutes.

Low-GI Hearty Chicken Stew

Stir in the rest of the ingredients of 5

Stir in the rest of the ingredients
: Wheat Flour, White, All-Purpose, Unenriched, MAGGI Lazenby Worcester Sauce, Carrots, Raw, Soup, chicken broth, ready-to-serve, Nestle Ideal Evaporated Milk

Stir in the flour. Return the chicken to the pan and add the carrots and baby potatoes, chicken stock, MAGGI Lazenby Original Worcestershire Sauce, MAGGI Original Chilli Sauce and Nestlé Ideal Medium Fat Evaporated Milk. Bring to the boil, then simmer for 20 - 25 minutes.

Low-GI Hearty Chicken Stew

Add green beans of 5

Add green beans
: Green Beans, Cooked And Sliced

Add the green beans and cook for a further 10-12 minutes, or until all the vegetables are tender.

Low-GI Hearty Chicken Stew

Season and garnish of 5

Season and garnish
: Parsley, Fresh, Spices, Pepper, Black

Season to taste, garnish with parsley and serve with rice, MAGGI Hi-Fibre Chicken & Mushroom Flavour Noodles or crusty bread.

Recipe PDF
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