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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.

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"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.

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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

Name: Spiced Calamari with Mango Chutney
Prep time: PM24.00T
Cook time: PM20.00T
Total time: PM46.00T
Cuisine: Local

(0)

46Min

Intermediate

Ingredients

20 Portions

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

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.

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.

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.

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.

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.

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.

6th Step of 6

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

Recipe PDF

With pictures

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Spiced Calamari with Mango Chutney

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