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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

10.9g / 8%

Carbohydrates

87.1g / 56%

Fats

24.6g / 36%

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™

Kooni Tempered Rice

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Local Family Main course

Kooni Tempered Rice

Name: Kooni Tempered Rice
Prep time: PM4.00T
Cook time: PM10.00T
Total time: PM15.00T
Cuisine: Local

(2)

15Min

Intermediate

Ingredients

2 Portions

3 tbsp

Oil

25 g

Koonisso

15 g

Garlic

50 g

Onion

2 tsp

Chilli Flakes

8 Leafs

Curry Leaves

3 Leafs

Pandan Leaves

5 Mediums

Green chilis

100 g

Tomato

500 g

Cooked steamed rice

1 cube

MAGGI Chicken Seasoning Cube

Copy

Nutrition Value

Energy

604.87 kcal

Protein

10.87 g

Potassium

457.67 mg

Carbohydrates

87.08 g

Fiber

4.34 g

Sodium

336.19 mg

Fats

24.58 g

Information per serving

1st Step
4 Min

Place a pan on a high heat stove and pour 3 tbsp of oil
2nd Step
2 Min

Transfer the 25g of koonisso and let it fry
3rd Step
2 Min

Sauté 15g of garlic and 50g of diced onion
4th Step
4 Min

Add and mix 2 tbsp chilli flakes, 8-10 curry leaves, 2-3 nos pandan leaves, 5 nos green chilli and 100g sliced tomatoes.
5th Step
2 Min

Mix into this 500g of steamed rice and season with 1 Maggi chicken seasoning cube.
6th Step
1 Min

Serve while warm and Enjoy!

1st Step of 6

: Oil

Place a pan on a high heat stove and pour 3 tbsp of oil

2nd Step of 6

: Koonisso

Transfer the 25g of koonisso and let it fry

3rd Step of 6

: Onion, Garlic

Sauté 15g of garlic and 50g of diced onion

4th Step of 6

: Chilli Flakes, Curry Leaves, Pandan Leaves, Tomato, Green chilis

Add and mix 2 tbsp chilli flakes, 8-10 curry leaves, 2-3 nos pandan leaves, 5 nos green chilli and 100g sliced tomatoes.

5th Step of 6

: Cooked steamed rice, MAGGI Chicken Seasoning Cube

Mix into this 500g of steamed rice and season with 1 Maggi chicken seasoning cube.

6th Step of 6

Serve while warm and Enjoy!

Recipe PDF

With pictures

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