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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
14.7g / 11%
Carbohydrates
45g / 36%
Fats
28.4g / 52%
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 and Wors Kebab with Tomato Smoor

(1)
29Min
Intermediate

Ingredients

-
8 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
Beef sausage, pre-cooked
30  g
MAGGI Lazenby Worcester Sauce
45  g
Tomato sauce, canned, no salt added
30  g
Oil, Olive, Salad Or Cooking
400  g
Maize/Mielie Meal
1  Medium
Onions, Raw
0.5 
Carrots, Raw
1  tbsp
Spices, Curry Powder
1 
Peppers, Hot Chili, Red, Raw
410  g
Tomato Products, Canned, Sauce
30  g
Sauce, sweet and sour, ready-to-serve
1  Half
Lemons, Raw, Without Peel

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
491.45 kcal
Protein
14.68 g
Carbohydrates
44.96 g
Fats
28.43 g
Information per serving
Lets Cook

Instruction

29 Minutes
Marinade and Grill or Braai the Wors
5 Min
Mix the MAGGI LAZENBY Worcestershire sauce, tomato sauce and olive oil together and brush over the boerewors. Grill or braai the wors, basting with the sauce mixture, until cooked. Allow to cool slightly and cut into bite-sized pieces.
Cut the pap into round circles
3 Min
Use a cookie cutter to cut the cooked mealie meal into rounds.
Thread Skewers with Pap and Wors
4 Min
Thread skewers with pap and wors and reheat. Serve with the tomato smoor and lemon or lime wedges.
Prepare Tomato Smoor
7 Min
Heat the oil in a pan and fry the onion for 5 minutes. Stir in the curry powder, chillies and carrot and cook for 2 minutes.
Add Ingredients and Simmer
10 Min
Add the remaining ingredients and simmer for 10 minutes.
Pap and Wors Kebab with Tomato Smoor

Marinade and Grill or Braai the Wors of 5

Marinade and Grill or Braai the Wors Marinade and Grill or Braai the Wors Marinade and Grill or Braai the Wors Marinade and Grill or Braai the Wors

Mix the MAGGI LAZENBY Worcestershire sauce, tomato sauce and olive oil together and brush over the boerewors. Grill or braai the wors, basting with the sauce mixture, until cooked. Allow to cool slightly and cut into bite-sized pieces.

Pap and Wors Kebab with Tomato Smoor

Cut the pap into round circles of 5

Cut the pap into round circles

Use a cookie cutter to cut the cooked mealie meal into rounds.

Pap and Wors Kebab with Tomato Smoor

Thread Skewers with Pap and Wors of 5

Thread Skewers with Pap and Wors

Thread skewers with pap and wors and reheat. Serve with the tomato smoor and lemon or lime wedges.

Pap and Wors Kebab with Tomato Smoor

Prepare Tomato Smoor of 5

Prepare Tomato Smoor Prepare Tomato Smoor Prepare Tomato Smoor

Heat the oil in a pan and fry the onion for 5 minutes. Stir in the curry powder, chillies and carrot and cook for 2 minutes.

Pap and Wors Kebab with Tomato Smoor

Add Ingredients and Simmer of 5

Add Ingredients and Simmer Add Ingredients and Simmer Add Ingredients and Simmer

Add the remaining ingredients and simmer for 10 minutes.

Recipe PDF
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