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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

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!"

MyMenu IQ™

Pap and Wors Kebab with Tomato Smoor

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African - style Family Main course

Pap and Wors Kebab with Tomato Smoor

Name: Pap and Wors Kebab with Tomato Smoor
Prep time: PM7.00T
Cook time: PM22.00T
Total time: PM29.00T
Cuisine: African - style

(4)

29Min

Intermediate

Ingredients

8 Portions

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

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

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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

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.

Marinade and Grill or Braai the Wors of 5

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 of 5

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

Thread Skewers with Pap and Wors of 5

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

Prepare Tomato Smoor of 5

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 of 5

Add the remaining ingredients and simmer for 10 minutes.

Recipe PDF

With pictures

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What is the energy content breakdown?

Nutritional tips

Pap and Wors Kebab with Tomato Smoor

Pap and Wors Kebab with Tomato Smoor

Pap and Wors Kebab with Tomato Smoor

Ingredients

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Nutrition Value

Instruction

Marinade and Grill or Braai the Wors

Cut the pap into round circles

Thread Skewers with Pap and Wors

Prepare Tomato Smoor

Add Ingredients and Simmer

Marinade and Grill or Braai the Wors of 5

Cut the pap into round circles of 5

Thread Skewers with Pap and Wors of 5

Prepare Tomato Smoor of 5

Add Ingredients and Simmer of 5

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02

03

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Recipe PDF

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