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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?

Carbohydrates

86.7g / 68%

Protein

15.2g / 12%

Fats

11.2g / 19%

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™

Khichuri with Salsa Twist Recipe

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Indian Main Course

Khichuri with Salsa Twist Recipe

Name: Khichuri with Salsa Twist Recipe
Prep time: PT20.00M
Cook time: PT30.00M
Total time: PT47.00M
Yield: 4.00
Cuisine: Indian
Ingredients: 1 Sachet MAGGI Masala-ae-Magic; 0.5 Cup MAGGI Rich Tomato Ketchup; 1 Cup Gobhindobhog Rice; 1 Cup Moong Dal; 1.5 Cups Vegetables (Potatoes; Carrots; Beans); 0.5 Cup Peas; 2 Tomato (Chopped); 4 Green Chillies (Slit); 2 Red Chilli Flakes; 2 Teaspoons Ginger Paste; 1 Teaspoon Cumin Seeds; 2 Tablespoons Mustard Oil; 2 Bay Leaf; 2 Tablespoons Ghee; 1 Pinch Salt (To Taste); 1 Teaspoon Turmeric Powder; 1 Tablespoon Sugar; 4 Cups Water; 1 Onion (Chopped); 1 Green Capsicum (Chopped); 3 Tablespoons Coriander Leaves (Chopped)

47Min

Medium

Recipe Variants

Khichuri, is the Bengali variant of the ever pervasive South Asian khichdi. Its signature, roasted nutty moong dal and fragrant gobindobhog rice, makes it a special dish and often has some vegetable added in as well. To add twist, Instead of tomato chutney, top the Khichuri with a salsa of chopped tomato, onion, capsicum, green chilli and green coriander, mixed with a little tomato ketchup

Ingredients

4 Servings

1 Sachet

MAGGI Masala-ae-Magic

0.5 Cup

MAGGI Rich Tomato Ketchup

1 Cup

Gobhindobhog Rice

1 Cup

Moong Dal

1.5 Cups

Vegetables (Potatoes, Carrots, Beans)

0.5 Cup

Peas

Tomato (Chopped)

Green Chillies (Slit)

Red Chilli Flakes

2 Teaspoons

Ginger Paste

1 Teaspoon

Cumin Seeds

2 Tablespoons

Mustard Oil

Bay Leaf

2 Tablespoons

Ghee

1 Pinch

Salt (To Taste)

1 Teaspoon

Turmeric Powder

1 Tablespoon

Sugar

4 Cups

Water

Onion (Chopped)

Green Capsicum (Chopped)

3 Tablespoons

Coriander Leaves (Chopped)

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Nutrition Value

Energy

568.39 kcal

Carbohydrates

86.7 g

Protein

15.25 g

Fats

11.17 g

Information per serving

Step 1

20 Min

Wash the rice water and soak in water until you prepare ingredients as mentioned in the list.

Step 2

7 Min

Roast the moong dal in a karahi till colour changes and you get a nice aroma of the roasted dal. Wash the dal and keep aside.

Step 3

8 Min

Heat the oil in a pressure cooker and add the jeera. Once they start to splutter, add bay leaves and dry red chillies. Add the dal, rice and fry well. Now, add the turmeric powder, tomatoes, ginger paste and continue frying for 5 minutes.

Step 4

10 Min

Add salt and the hot water and bring to a boil. Add the chopped vegetables, sugar and MAGGI Masala-ae-Magic. Cook for 2-3 minutes after the first whistle.

Step 5

10 Min

Mix together the MAGGI Tomato Ketchup, tomato, onion, capsicum and coriander leaves. Top each serving with the freshly prepared salsa.

Step 1 of 5

Wash the rice water and soak in water until you prepare ingredients as mentioned in the list.

Step 2 of 5

Roast the moong dal in a karahi till colour changes and you get a nice aroma of the roasted dal. Wash the dal and keep aside.

Step 3 of 5

Step 4 of 5

Add salt and the hot water and bring to a boil. Add the chopped vegetables, sugar and MAGGI Masala-ae-Magic. Cook for 2-3 minutes after the first whistle.

Step 5 of 5

Mix together the MAGGI Tomato Ketchup, tomato, onion, capsicum and coriander leaves. Top each serving with the freshly prepared salsa.

Recipe PDF

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With pictures

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