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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

2.4g / 5%

Carbohydrates

14.1g / 32%

Fats

11.9g / 62%

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

Explore adding some turnip leaves to the dish
Adding chopped turnip leaves will help in increasing the fibre content and Vit C content in the sabzi.

MyMenu IQ™

Shalgam Ki Sabzi

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Main Course

Shalgam Ki Sabzi

Name: Shalgam Ki Sabzi
Prep time: PT15.00M
Cook time: PT20.00M
Total time: PT36.00M
Yield: 4.00
Ingredients: 1 Sachet MAGGI Masala-ae-Magic; 3 Tablespoons Oil; 1 Teaspoon Cumin Seeds; 1 Teaspoon Kalonji (onion seeds); 1 Unit Large Onion (Finely Chopped); 2 Units Green Chillies (Finely Chopped); 1 Teaspoon Ginger (Grated); 1 Teaspoon Garlic (Grated); 1 Unit Large Tomato (Finely Chopped); 1/2 Teaspoon Turmeric Powder; 1 Pinch Salt (To Taste); 500 Grams Shalgam (White turnip); 1 Cup Water; 3 Tablespoons Coriander Leaves (Chopped)

(4)

36Min

Easy

This dish is largely associated with Punjabi cuisine. Turnip/Shalgam is a member of radish family but tastes much milder. Chunks of this winter vegetable, are cooked in simple everyday flavors of tomato and onion. This side dish is a satiating and comfort food to cook-up during winters.

Ingredients

4 Serves

1 Sachet

MAGGI Masala-ae-Magic

3 Tablespoons

Oil

1 Teaspoon

Cumin Seeds

1 Teaspoon

Kalonji

Large Onion (Finely Chopped)

Green Chillies (Finely Chopped)

1 Teaspoon

Ginger (Grated)

1 Teaspoon

Garlic (Grated)

Large Tomato (Finely Chopped)

0.5 Teaspoon

Turmeric Powder

1 Pinch

Salt (To Taste)

500 gms

Shalgam (White turnip)

1 Cup

Water

3 Tablespoons

Coriander Leaves (Chopped)

Copy

Nutrition Value

Energy

166.26 kcal

Protein

2.35 g

Carbohydrates

14.07 g

Fats

11.87 g

Information per serving

Step 1
15 Min

Prepare ingredients as per recipe!
Step 2
5 Min

Heat the oil in a pressure cooker, add the cumin seeds and kalonji, when they splutter add the onions and green chillies. Sauté till light brown, add the grated ginger and garlic and stir fry for 2-3 minutes.
Step 3
12 Min

Add the tomatoes, turmeric powder and salt well till oil leaves the sides of the cooker. Then add the chopped shalgam and water, mix well. Pressure cook for 5 minutes after the first whistle on a low flame.
Step 4
3 Min

Open the cooker when all the steam has gone, add the MAGGI Masala-ae-Magic, mix well and cook for another two minutes.
Step 5
1 Min

Garnish with coriander leaves and serve hot with rotis/rice and dal.

Step 1 of 5

Prepare ingredients as per recipe!

Step 2 of 5

Heat the oil in a pressure cooker, add the cumin seeds and kalonji, when they splutter add the onions and green chillies. Sauté till light brown, add the grated ginger and garlic and stir fry for 2-3 minutes.

Step 3 of 5

Add the tomatoes, turmeric powder and salt well till oil leaves the sides of the cooker. Then add the chopped shalgam and water, mix well. Pressure cook for 5 minutes after the first whistle on a low flame.

Step 4 of 5

Open the cooker when all the steam has gone, add the MAGGI Masala-ae-Magic, mix well and cook for another two minutes.

Step 5 of 5

Garnish with coriander leaves and serve hot with rotis/rice and dal.

Recipe PDF

With pictures

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