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Good 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

16.8g / 11%

Carbohydrates

89.7g / 60%

Fats

19.1g / 28%

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™

Pap & Roasted Vegetable Tart

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African - style Family Main course

Pap & Roasted Vegetable Tart

Name: Pap & Roasted Vegetable Tart
Prep time: PM0.00T
Cook time: PM60.00T
Total time: PM60.00T
Cuisine: African - style

(0)

60Min

Intermediate

Ingredients

6 Portions

500 g

Vegetables, mixed, frozen, cooked, boiled, drained, with salt

15 g

Oil, Olive, Salad Or Cooking

15 g

MAGGI Lazenby Worcester Sauce

5 g

Salt, Table

0.25 tsp

Spices, Pepper, Black

410 g

Tomato And Onion Mix, Diced

250 mg

Water, Tap, Drinking

290 g

Nestle Dessert & Cooking Cream

150 g

Maize/Mielie Meal

175 g

Cheese product, pasteurized process, cheddar, reduced fat

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Nutrition Value

Energy

507.97 kcal

Protein

16.79 g

Carbohydrates

89.65 g

Fats

19.13 g

Information per serving

Make the Filling
25 Min

Preheat the oven to 180˚C. Toss the vegetables, oil, Worcestershire sauce and salt and pepper together. Spread the vegetables into an even layer in a roasting pan and roast the vegetables 25-30 minutes, or until tender. Stir in the tomato and onion mix and set aside.
Prepare the Pap
20 Min

Place the water, cream and maize meal in a pan and mix well. Turn on the heat and bring to the boil in a pan. Cover and simmer for 15- 20 minutes. Remove from the heat and season well with salt and pepper and stir in 125g of grated cheese.
Layer and Bake
15 Min

Spread half of the pap mixture into a greased ovenproof dish. Spoon on the roasted vegetable mixture. Spread the remaining pap over the top and scatter the remaining 50g cheese on top. Bake for 10-15 minutes.

Make the Filling of 3

Preheat the oven to 180˚C. Toss the vegetables, oil, Worcestershire sauce and salt and pepper together. Spread the vegetables into an even layer in a roasting pan and roast the vegetables 25-30 minutes, or until tender. Stir in the tomato and onion mix and set aside.

Prepare the Pap of 3

Place the water, cream and maize meal in a pan and mix well. Turn on the heat and bring to the boil in a pan. Cover and simmer for 15- 20 minutes. Remove from the heat and season well with salt and pepper and stir in 125g of grated cheese.

Layer and Bake of 3

Spread half of the pap mixture into a greased ovenproof dish. Spoon on the roasted vegetable mixture. Spread the remaining pap over the top and scatter the remaining 50g cheese on top. Bake for 10-15 minutes.

Recipe PDF

With pictures

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Complete your menu

Want to know more about MyMenu IQ™?

What is the energy content breakdown?

Nutritional tips

Pap & Roasted Vegetable Tart

Pap & Roasted Vegetable Tart

Pap & Roasted Vegetable Tart

Ingredients

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Nutrition Value

Instruction

Make the Filling

Prepare the Pap

Layer and Bake

Make the Filling of 3

Prepare the Pap of 3

Layer and Bake of 3

01

02

03

Recipe PDF

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