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Green rice

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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
28.3g / 10%
Carbohydrates
200.9g / 75%
Fats
15.8g / 14%
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!
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Green rice

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Green rice
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Local Family Main course

Green rice

(2)
15Min
Intermediate

Ingredients

2 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:

ingredient_quantity
recipe ingredient
2  tbsp
Butter
10  g
Garlic
20  g
Onion
50  g
Green Peas
50  g
Broccoli
50  g
Parsly
50  g
Bell pepper
100  g
Spinach leaves
500  g
Basmati rice
1  cube
Maggi vegetable seasoning cube
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Nutrition Value

Energy
1047.68 kcal
Protein
28.28 g
Potassium
631.4 mg
Carbohydrates
200.93 g
Fiber
9.09 g
Sodium
530.75 mg
Fats
15.75 g
Information per serving

Instructions

15 Minutes

  • 1st Step

    2 Min
    Heat 2 knobs of butter (2 tbsp) in a wok over high heat

  • 2nd Step

    2 Min
    Add in 10g of chopped garlic and 20g diced onion

  • 3rs Step

    3 Min
    Add in 50g of green peas, 50g of broccoli, 50g chopped parsley and 50g diced bell pepper whilst mixing

  • 4th Step

    2 Min
    Further add to this 100g of shredded spinach leaves and mix

  • 5th Step

    2 Min
    Mix in 500g of cooked basmathi rice

  • 6th Step

    2 Min
    Season with 1 Maggi vegetable seasoning cube and mix

  • 7th Step

    2 Min
    Garnish with spring onions and enjoy warm!
Green rice

1st Step of 7

: Butter

Heat 2 knobs of butter (2 tbsp) in a wok over high heat

Green rice

2nd Step of 7

: Garlic, Onion

Add in 10g of chopped garlic and 20g diced onion

Green rice

3rs Step of 7

: Broccoli, Parsly, Green Peas , Bell pepper

Add in 50g of green peas, 50g of broccoli, 50g chopped parsley and 50g diced bell pepper whilst mixing

Green rice

4th Step of 7

: Spinach leaves

Further add to this 100g of shredded spinach leaves and mix

Green rice

5th Step of 7

: Basmati rice

Mix in 500g of cooked basmathi rice

Green rice

6th Step of 7

: Maggi vegetable seasoning cube

Season with 1 Maggi vegetable seasoning cube and mix

Green rice

7th Step of 7

Garnish with spring onions and enjoy warm!

Recipe PDF

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