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75 of 100
Balance your meal
MyMenu IQ™
75 of 100
Great Balance
Your meal is well balanced

Balance your menu

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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.
Protein
35.3g / 43%
Carbohydrates
17.7g / 22%
Fats
12.6g / 34%
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!
France Main course

Mini Veggies Quiches

0
35Min
Easy

Ingredients

-
6 Servings
+

This dish has been optimized for 6 servings. Quantity and times may need to be varied. Here you can find more information about adjusted portion sizes: here

800  g
Chicken, broiler or fryers, breast, skinless, boneless, meat only, raw
2  tbsp
Olive oil
0.5  cup
Leeks, (bulb and lower leaf-portion), raw
0.5  cup
spring onions, finely chopped
0.5  cup
Peas, green, raw
0.5  cup
Broccoli raab, raw
80  g
MAGGI® Bechamel Mix
2.5  cups
Milk, whole, 3.25% milkfat, without added vitamin A and vitamin D
1  g
Ground Black Pepper
1  piece
puff pastry

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Nutrition Value

Energy
331.52 kcal
Protein
35.32 g
Carbohydrates
17.66 g
Fats
12.59 g
Information per serving
Lets Cook

Instruction

35 Minutes
Step 1
0 Min
Roll the dough on a floured surface and divide into 6 small tart pans.
Step 2
0 Min
In a large skillet, heat oil and sauté the chicken.
Step 3
0 Min
Add the shallot, leeks and stir for a few minutes.
Step 4
0 Min
Add the green peas and broccoli. Season with pepper and keep cooking on low heat for 6 minutes.
Step 5
0 Min
Meanwhile, in a saucepan, mix the milk with béchamel sauce and bring to a boil until thick.
Step 6
0 Min
Pour the béchamel sauce on top of the chicken-vegetable mixture and mix well.
Step 7
0 Min
Divide this mixture into equal parts and place in the tart molds.
Step 8
0 Min
Bake in pre-heated oven for 35 minutes at 180ºC until golden brown.
Step 9
0 Min
Serve with a green salad.
Mini Veggies Quiches

Step 1 of 9

Roll the dough on a floured surface and divide into 6 small tart pans.

Mini Veggies Quiches

Step 2 of 9

In a large skillet, heat oil and sauté the chicken.

Mini Veggies Quiches

Step 3 of 9

Add the shallot, leeks and stir for a few minutes.

Mini Veggies Quiches

Step 4 of 9

Add the green peas and broccoli. Season with pepper and keep cooking on low heat for 6 minutes.

Mini Veggies Quiches

Step 5 of 9

Meanwhile, in a saucepan, mix the milk with béchamel sauce and bring to a boil until thick.

Mini Veggies Quiches

Step 6 of 9

Pour the béchamel sauce on top of the chicken-vegetable mixture and mix well.

Mini Veggies Quiches

Step 7 of 9

Divide this mixture into equal parts and place in the tart molds.

Mini Veggies Quiches

Step 8 of 9

Bake in pre-heated oven for 35 minutes at 180ºC until golden brown.

Mini Veggies Quiches

Step 9 of 9

Serve with a green salad.

Recipe PDF
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