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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.
Carbohydrates
24.1g / 25%
Protein
22.3g / 23%
Fats
21g / 51%
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

  • Unleash your creations with MAGGI's delicious and healthy products. Did you know that adding vegetables and vegetables at the last step of cooking will help vegetables retain their natural color and nutrients?
  • Did you know that adding vegetables and vegetables at the last step of cooking will help them retain their natural color and nutrients?
  • Remember to supplement Vitamin C from oranges, pineapples, lemons to help the body metabolize iron This dish has enough salt and cooking oil needed to give you a healthy and delicious meal! You don't need anything extra!
Global Main course

Eggplant & Kofta Bechamel with Tahini

0
40Min
Easy

Ingredients

-
7 Servings
+

This dish has been optimized for 7 servings. Quantity and times may need to be varied. Here you can find more information about adjusted portion sizes: here

2  Mediums
Eggplant, peeled and diced
1  tsp
Olive oil
1  Medium
Onions, finely chopped
1  tsp
Vegetable oil
400  g
Lean beef kofta
0.5  cup
Tahini
750  g
Skimmed milk
1  Sachet
MAGGI® Bechamel Mix
0.5  cup
Nuts, pine nuts, dried
3  tbsp
Parsley, fresh
2  pieces
Lemon wedges

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Nutrition Value

Energy
362.9 kcal
Carbohydrates
24.07 g
Protein
22.27 g
Fats
20.98 g
Information per serving
Lets Cook

Instruction

40 Minutes
Step 1
0 Min
Preheat oven to 180°C and place rack on medium level.
Step 2
0 Min
Cut eggplant lengthwise into 3/4cm thick pieces with skin on to 12 sheets, rub with olive oil and bake on an oven pan until soft and slightly brown. Remove and allow to cool enough to handle.
Step 3
0 Min
Divide and shape kofta meat into 12 small patties, about 5mm thick. Bake in oven until cooked, but not brown. Remove and allow to cool slightly.
Step 4
0 Min
Meanwhile sauté onions in vegetable oil until soft and golden. Set aside to cool slightly.
Step 5
0 Min
Prepare sauce by combining MAGGI® Béchamel Mix and skimmed milk in a deep saucepan. Stir over medium heat until thick. Stir in tahini and remove from heat. Pour half of the sauce in an ovenproof baking dish.
Step 6
0 Min
Place an eggplant sheet on a flat work surface. Place 1 kofta patty and a tablespoon of cooked onion, then roll into a wrap. Place the rolled eggplant over the béchamel in the dish. Repeat for the remaining eggplant and filling. Pour remaining sauce over top and bake in a preheated oven for 15-20 mins until the sauce is bubbling and slightly golden.
Step 7
0 Min
Remove and garnish with toasted pine seeds and parsley and serve with lemon wedges.
Eggplant & Kofta Bechamel with Tahini

Step 1 of 7

Preheat oven to 180°C and place rack on medium level.

Eggplant & Kofta Bechamel with Tahini

Step 2 of 7

Cut eggplant lengthwise into 3/4cm thick pieces with skin on to 12 sheets, rub with olive oil and bake on an oven pan until soft and slightly brown. Remove and allow to cool enough to handle.

Eggplant & Kofta Bechamel with Tahini

Step 3 of 7

Divide and shape kofta meat into 12 small patties, about 5mm thick. Bake in oven until cooked, but not brown. Remove and allow to cool slightly.

Eggplant & Kofta Bechamel with Tahini

Step 4 of 7

Meanwhile sauté onions in vegetable oil until soft and golden. Set aside to cool slightly.

Eggplant & Kofta Bechamel with Tahini

Step 5 of 7

Prepare sauce by combining MAGGI® Béchamel Mix and skimmed milk in a deep saucepan. Stir over medium heat until thick. Stir in tahini and remove from heat. Pour half of the sauce in an ovenproof baking dish.

Eggplant & Kofta Bechamel with Tahini

Step 6 of 7

Place an eggplant sheet on a flat work surface. Place 1 kofta patty and a tablespoon of cooked onion, then roll into a wrap. Place the rolled eggplant over the béchamel in the dish. Repeat for the remaining eggplant and filling. Pour remaining sauce over top and bake in a preheated oven for 15-20 mins until the sauce is bubbling and slightly golden.

Eggplant & Kofta Bechamel with Tahini

Step 7 of 7

Remove and garnish with toasted pine seeds and parsley and serve with lemon wedges.

Recipe PDF
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