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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
20.5g / 12%
Carbohydrates
89.6g / 56%
Fats
22.4g / 31%
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!"
Asian - style Family Main course

One Pot Chicken & Veg Stir Fried Rice

(5)
30Min
Intermediate

Ingredients

-
4 Servings
+

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

30  g
Oil, Olive, Salad Or Cooking
150  g
Onions, Raw
300  g
Chicken breast tenders, breaded, uncooked
100  g
Carrots, Raw TEST LABEL
100  g
Green Beans, Cooked And Sliced
150  g
Cabbage, raw
65  g
Sweetcorn, Cooked
2 
Egg, Whole, Raw, Fresh
500  g
Rice, white, glutinous, unenriched, cooked
50  g
Bean Sprouts TEST LABEL
30  g
MAGGI Lazenby Worcester Sauce
30  g
Sauce, fish, ready-to-serve
15  mL
Lime Juice, Raw
30  mL
Coriander (Cilantro) Leaves, Raw
2  tbsp
Basil, Fresh
30  mg
MAGGI Sweet Chilli 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
638.91 kcal
Protein
20.5 g
Carbohydrates
89.6 g
Fats
22.38 g
Information per serving
Lets Cook

Instruction

30 Minutes
Heat oil
8 Min
Heat the oil in a wok or wide frying pan over a medium-high heat. Fry the onion for 4-5 minutes. Add the chicken and cook for 2-3 minutes. One Pot Chicken & Veg Stir Fried Rice
Add vegetables
5 Min
Add the carrots, green beans/ sugar snap peas, cabbage and sweetcorn. Stir-fry for 4 - 5 minutes. One Pot Chicken & Veg Stir Fried Rice
Pour the egg over
1 Min
Pour the mixed egg over the vegetables and cook, without stirring for 1 minute. One Pot Chicken & Veg Stir Fried Rice
op with the cooked rice and bean sprouts
1 Min
Top with the cooked rice and bean sprouts and stir through. One Pot Chicken & Veg Stir Fried Rice
Mix in the remaining ingredients
2 Min
Mix the remaining sauce ingredients together and add to the stir fry, cook for 1 -2 minutes, or until heated through. One Pot Chicken & Veg Stir Fried Rice
Serve topped the herbs, if desired.
1 Min
Serve topped the herbs, if desired. One Pot Chicken & Veg Stir Fried Rice
One Pot Chicken & Veg Stir Fried Rice

Heat oil of 6

Heat oil
: Onions, Raw, Oil, Olive, Salad Or Cooking, Chicken breast tenders, breaded, uncooked

Heat the oil in a wok or wide frying pan over a medium-high heat. Fry the onion for 4-5 minutes. Add the chicken and cook for 2-3 minutes.

One Pot Chicken & Veg Stir Fried Rice

Add vegetables of 6

Add vegetables Add vegetables
: Carrots, Raw, Green Beans, Cooked And Sliced, Cabbage, raw, Sweetcorn, Cooked

Add the carrots, green beans/ sugar snap peas, cabbage and sweetcorn. Stir-fry for 4 - 5 minutes.

One Pot Chicken & Veg Stir Fried Rice

Pour the egg over of 6

Pour the egg over

Pour the mixed egg over the vegetables and cook, without stirring for 1 minute.

One Pot Chicken & Veg Stir Fried Rice

op with the cooked rice and bean sprouts of 6

op with the cooked rice and bean sprouts
: Rice, white, glutinous, unenriched, cooked, Bean Sprouts

Top with the cooked rice and bean sprouts and stir through.

One Pot Chicken & Veg Stir Fried Rice

Mix in the remaining ingredients of 6

Mix in the remaining ingredients
: MAGGI Lazenby Worcester Sauce, Sauce, fish, ready-to-serve, Lime Juice, Raw, Coriander (Cilantro) Leaves, Raw

Mix the remaining sauce ingredients together and add to the stir fry, cook for 1 -2 minutes, or until heated through.

One Pot Chicken & Veg Stir Fried Rice

Serve topped the herbs, if desired. of 6

Serve topped the herbs, if desired.
: Basil, Fresh

Serve topped the herbs, if desired.

Recipe PDF
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