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95 of 100

MyMenu IQ™

MyMenu IQ™

How balanced is your menu?
Great Balance
95 of 100
.

Want to know more about MyMenu IQ™?

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
4.1g / 8%
Carbohydrates
36.5g / 77%
Fats
3.2g / 15%
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.
Local Family incoming

Spiced Calamari with Mango Chutney

(0)
46Min
Intermediate

Ingredients

20 Portions

This dish has been optimized for 20 servings. Quantity and times may need to be varied. Here you can find more information about adjusted portion sizes:

ingredient_quantity
recipe ingredient
500  g
squid tubes or calamari
75  g
plain flour
35  g
rice flour
1  tbsp
Salt
1  tbsp
Black pepper
2  tbsp
Chili powder
1  tsp
Curry powder
3  tbsp
MAGGI coconut milk powder
1  cube
MAGGI Chicken Seasoning Cube
2  Mediums
Eggs
2  cups
Oil
2  Wedges
Lime
3  Mediums
just-ripe mangoes, peeled, stoned, coarsely chopped
2  Mediums
brown onions, coarsely chopped
250  mL
apple cider vinegar
440  g
white sugar
1  tbsp
ginger, finely grated
2  tsp
Cumin Seed
1  tsp
ground coriander
1  tsp
mixed spice
5  oz
Ground cloves
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Nutrition Value

Energy
180.92 kcal
Protein
4.06 g
Potassium
280.26 mg
Carbohydrates
36.47 g
Fiber
3.68 g
Sodium
598.73 mg
Fats
3.21 g
Information per serving

Instructions

46 Minutes
  • 1st Step

    10 Min
    Remove the skin from the squid and take the cartilage from inside. Cut open the squid lengthways then score the inside surface. Cut the squid into thin strips about 4mm (1/4 inch) thick.
  • 2nd Step

    8 Min
    Combine plain flour, rice flour, Maggi Coconut Milk Powder, Maggi Chicken Seasoning Cube crushed, chili powder, unroasted curry powder, salt and pepper in a large bowl.
  • 3rd Step

    6 Min
    Beat the egg whites and lightly coat the squid in the egg whites and then dust with the flour mixture. Shake off any excess flour.
  • 4th Step

    4 Min
    Heat the oil in a large pan or wok, once the oil is hot, cook the squid in small batches. Fry until golden colour. Drain on the paper towel, and add some chili flakes, salt, and black pepper.
  • 5th Step

    16 Min
    For the mango chutney, place the mango, onion, vinegar, sugar, ginger, cumin, coriander, mixed spice, and cloves in a large heavy-based saucepan. Bring to the boil over high heat. Reduce heat to medium-low and cook, stirring occasionally, for 1 hour or until mixture thickens. Remove from heat and set aside.
  • 6th Step

    2 Min
    Serve the spiced calamari with mango chutney and some fried curry leaves and fried chilies.
Spiced Calamari with Mango Chutney

1st Step of 6

: squid tubes or calamari

Remove the skin from the squid and take the cartilage from inside. Cut open the squid lengthways then score the inside surface. Cut the squid into thin strips about 4mm (1/4 inch) thick.

Spiced Calamari with Mango Chutney

2nd Step of 6

: plain flour, MAGGI coconut milk powder, Chili powder, rice flour, MAGGI Chicken Seasoning Cube, Curry powder, Black pepper, Salt

Combine plain flour, rice flour, Maggi Coconut Milk Powder, Maggi Chicken Seasoning Cube crushed, chili powder, unroasted curry powder, salt and pepper in a large bowl.

Spiced Calamari with Mango Chutney

3rd Step of 6

: Eggs

Beat the egg whites and lightly coat the squid in the egg whites and then dust with the flour mixture. Shake off any excess flour.

Spiced Calamari with Mango Chutney

4th Step of 6

: Oil, Chili powder, Black pepper

Heat the oil in a large pan or wok, once the oil is hot, cook the squid in small batches. Fry until golden colour. Drain on the paper towel, and add some chili flakes, salt, and black pepper.

Spiced Calamari with Mango Chutney

5th Step of 6

: Ground cloves, mixed spice, ground coriander, Cumin Seed, ginger, finely grated, white sugar, apple cider vinegar, brown onions, coarsely chopped, just-ripe mangoes, peeled, stoned, coarsely chopped, Lime

For the mango chutney, place the mango, onion, vinegar, sugar, ginger, cumin, coriander, mixed spice, and cloves in a large heavy-based saucepan. Bring to the boil over high heat. Reduce heat to medium-low and cook, stirring occasionally, for 1 hour or until mixture thickens. Remove from heat and set aside.

Spiced Calamari with Mango Chutney

6th Step of 6

Serve the spiced calamari with mango chutney and some fried curry leaves and fried chilies.

Recipe PDF

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