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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.
Carbohydrates
135g / 60%
Protein
25.8g / 11%
Fats
29.2g / 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!"
African - style Family Main course

Pap & Roasted Vegetable Tart

(0)
60Min
Intermediate

Ingredients

-
4 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

500  g
Vegetables, Mixed, Frozen, Unprepared
15  g
Oil, Olive, Salad Or Cooking
15  g
MAGGI Lazenby Worcester Sauce
0.25  tsp
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

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
776.96 kcal
Carbohydrates
134.96 g
Protein
25.78 g
Fats
29.16 g
Information per serving
Lets Cook

Instruction

60 Minutes
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.
Pap & Roasted Vegetable Tart

Make the Filling of 3

Make the Filling Make the Filling Make the Filling

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.

Pap & Roasted Vegetable Tart

Prepare the Pap of 3

Prepare the Pap Prepare the Pap Prepare the Pap

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.

Pap & Roasted Vegetable Tart

Layer and Bake of 3

Layer and Bake Layer and Bake Layer and Bake

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.

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