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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

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!

MyMenu IQ™

Mini Veggies Quiches

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France Main course

Mini Veggies Quiches

Name: Mini Veggies Quiches
Prep time: PM0.00T
Cook time: PM35.00T
Total time: PM35.00T
Cuisine: France

(0)

35Min

Easy

Ingredients

6 Servings

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

1 g

Ground Black Pepper

1 piece

puff pastry

Copy

Nutrition Value

Energy

331.52 kcal

Protein

35.32 g

Carbohydrates

17.66 g

Fats

12.59 g

Information per serving

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.

Step 1 of 9

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

Step 2 of 9

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

Step 3 of 9

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

Step 4 of 9

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

Step 5 of 9

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

Step 6 of 9

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

Step 7 of 9

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

Step 8 of 9

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

Step 9 of 9

Serve with a green salad.

Recipe PDF

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Mini Veggies Quiches

Mini Veggies Quiches

Mini Veggies Quiches

Ingredients

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Nutrition Value

Instruction

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