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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

14.3g / 6%

Carbohydrates

32.5g / 16%

Fats

74.8g / 78%

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™

Rich Beef Stew

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African - style Family Main course

Rich Beef Stew

Name: Rich Beef Stew
Prep time: PM15.00T
Cook time: PM90.00T
Total time: PM105.00T
Cuisine: African - style
Ingredients: 600 g Beef; retail cuts; separable fat; raw; 30 g Wheat Flour; White; All-Purpose; Unenriched; 15 g Spices; Paprika; 15 g Oil; cottonseed; salad or cooking; 200 g Onions; Raw; 15 g Tomato sauce; canned; no salt added; 45 g MAGGI Lazenby Worcester Sauce; 750 g Soup; chicken broth; ready-to-serve; 300 g Potatoes; Flesh And Skin; Raw; 2 Carrots; Raw; 100 g Celery Stalk; 400 g Canned Butter Beans in Brine; 45 g Parsley

(3)

105Min

Intermediate

Ingredients

6 Portions

600 g

Beef, retail cuts, separable fat, raw

30 g

Wheat Flour, White, All-Purpose, Unenriched

15 g

Spices, Paprika

15 g

Oil, cottonseed, salad or cooking

200 g

Onions, Raw

15 g

Tomato sauce, canned, no salt added

45 g

MAGGI Lazenby Worcester Sauce

750 g

Soup, chicken broth, ready-to-serve

300 g

Potatoes, Flesh And Skin, Raw

Carrots, Raw

100 g

Celery Stalk

400 g

Canned Butter Beans in Brine

45 g

Parsley, Fresh

5 g

Spices, Pepper, Black

15 mg

MAGGI Chilli Garlic Sauce

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Nutrition Value

Energy

821.12 kcal

Protein

14.35 g

Carbohydrates

32.49 g

Fats

74.76 g

Information per serving

Coat meat in flour mixture

3 Min

Place the flour and paprika into a bowl. Season well with salt and pepper. Coat each piece of beef in the flour mixture, shaking off any excess flour.

Brown the beef

8 Min

Heat the oil in a deep casserole, and brown the beef, in batches, for 3 – 4 minutes per side, or until brown. Transfer to a plate and repeat with the remaining beef.

Brown onions and add ingredients

60 Min

Return the casserole to the stove and gently fry the baby onions for 3 - 4 minutes, adding more oil if necessary. Return the beef to the pot, with the tomato paste, bay leaves, MAGGI Lazenby Worcestershire Sauce, MAGGI Chilli Garlic Sauce and beef stock. Bring to simmer and cook, covered for 45 - 60 minutes, depending on the size of the beef cubes.

Add vegetables

30 Min

Add the potatoes, carrots and celery and cook for a further 30 minutes, or until the vegetables are tender.

Add butter beans and seasoning

5 Min

Add the butter beans, parsley and season with black pepper. Cook for 5 minutes.

Serving suggestion

1 Min

Serve with butternut mash, crusty bread, or MAGGI Steak & Chops Flavour 2 Minute Noodles, rice or samp.

Coat meat in flour mixture of 6

: Beef, retail cuts, separable fat, raw, Wheat Flour, White, All-Purpose, Unenriched, Spices, Paprika, Spices, Pepper, Black

Place the flour and paprika into a bowl. Season well with salt and pepper. Coat each piece of beef in the flour mixture, shaking off any excess flour.

Brown the beef of 6

: Oil, cottonseed, salad or cooking

Heat the oil in a deep casserole, and brown the beef, in batches, for 3 – 4 minutes per side, or until brown. Transfer to a plate and repeat with the remaining beef.

Brown onions and add ingredients of 6

: Tomato sauce, canned, no salt added, MAGGI Lazenby Worcester Sauce, Onions, Raw, Soup, chicken broth, ready-to-serve

Add vegetables of 6

: Potatoes, Flesh And Skin, Raw, Carrots, Raw, Celery Stalk

Add the potatoes, carrots and celery and cook for a further 30 minutes, or until the vegetables are tender.

Add butter beans and seasoning of 6

: Spices, Pepper, Black, Parsley, Fresh, Canned Butter Beans in Brine

Add the butter beans, parsley and season with black pepper. Cook for 5 minutes.

Serving suggestion of 6

Serve with butternut mash, crusty bread, or MAGGI Steak & Chops Flavour 2 Minute Noodles, rice or samp.

Recipe PDF

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With pictures

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