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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

23g / 9%

Carbohydrates

207.2g / 86%

Fats

5.1g / 4%

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™

Mati Mahor Rice Bowl Recipe

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Indian Main Course

Mati Mahor Rice Bowl Recipe

Name: Mati Mahor Rice Bowl Recipe
Prep time: PT15.00M
Cook time: PT30.00M
Total time: PT50.00M
Yield: 5.00
Cuisine: Indian
Ingredients: 1 Sachet MAGGI Masala-ae-Magic; 1 Cup Urad Dal; 2 Cups Water; 4 Tablespoons Mustard Oil; 2 Chillies; Red (Capsicum Annum); 0.5 Teaspoon Panch Phoron; 2 Bay Leaf; 1 Onion; 1 Teaspoon Ginger Paste; 1 Teaspoon Garlic Paste; 1 Tomato; 0.5 Teaspoon Turmeric Powder; 3 Green Chillies; 1 Pinch Salt; 2 Tablespoons Coriander Leaves (Chopped); 5 Cups Cooked Rice

(0)

50Min

Medium

Recipe Variants

This is a traditional Assamese version with a signature Panch Phoron top note. The mustard oil and dry red chillies add the pungency that is typical of this lentil dish. This dal dish is always consumed as part of the traditional Assamese Thali. For a comfort bowl top some steamed rice with a generous helping of this dal and add on some extra mustard oil and chopped green chillies.

Ingredients

5 Servings

1 Sachet

MAGGI Masala-ae-Magic

1 Cup

Urad Dal

2 Cups

Water

4 Tablespoons

Mustard Oil

Chillies, Red (Capsicum Annum)

0.5 Teaspoon

Panch Phoron

Bay Leaf

Onion

1 Teaspoon

Ginger Paste

1 Teaspoon

Garlic Paste

Tomato

0.5 Teaspoon

Turmeric Powder

Green Chillies

1 Pinch

Salt

2 Tablespoons

Coriander Leaves (Chopped)

5 Cups

Cooked Rice

Copy

Nutrition Value

Energy

1057.85 kcal

Protein

22.96 g

Carbohydrates

207.21 g

Fats

5.07 g

Information per serving

Step 1

15 Min

Clean wash and soak the dal in water for 3-4 hours. Prepare ingredients as mentioned in the list.

Step 2

5 Min

Drain the water and pressure cook the urad dal with water for 1 whistle. Keep aside.

Step 3

10 Min

Heat 2 tbsp of oil in karahi, add panch phoron, bay leaves and dry whole red chilies. Allow to splutter, add the chopped onion and fry till light brown

Step 4

8 Min

Add the ginger-garlic paste, sauté for a 2-3 minutes. Add chopped tomatoes, half the green chilies and turmeric powder. Fry for 2-3 minutes.

Step 5

7 Min

Carefully pour the boiled dal, add MAGGI Masala-ae-Magic, salt to taste and bring to a boil. Simmer for a few minutes. Check the consistency of the dal, it should not be too runny nor too thick. If needed, add some warm water to get the consistency right

Step 6

5 Min

Put the rice in 5 bowls, top generously with the Mati Mahor Dal. Drizzle ½ tsp mustard oil and serve hot garnished with coriander leaves and chopped green chillies.

Step 1 of 6

Clean wash and soak the dal in water for 3-4 hours. Prepare ingredients as mentioned in the list.

Step 2 of 6

Drain the water and pressure cook the urad dal with water for 1 whistle. Keep aside.

Step 3 of 6

Heat 2 tbsp of oil in karahi, add panch phoron, bay leaves and dry whole red chilies. Allow to splutter, add the chopped onion and fry till light brown

Step 4 of 6

Add the ginger-garlic paste, sauté for a 2-3 minutes. Add chopped tomatoes, half the green chilies and turmeric powder. Fry for 2-3 minutes.

Step 5 of 6

Step 6 of 6

Put the rice in 5 bowls, top generously with the Mati Mahor Dal. Drizzle ½ tsp mustard oil and serve hot garnished with coriander leaves and chopped green chillies.

Recipe PDF

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