Serve and save: family meal recipes that cost just under R100

Household budgets are going to feel the pinch in 2022 as the cost of living escalates.

We are paying nearly 9% more for food compared with a year ago, according to the latest Household Affordability Index. 

It showed the average cost of the household food basket was R4,355.70 for February. A year ago the same basket cost R4,001.17.

According to the index, the cost has increased by 8.9% (R354.52).

Delicious but affordable home-cooked meals are cheaper than paying a premium on readymade convenience meals.

From a rosemary roasted sausage and potato wedge tray bake to an easy chakalaka chicken casserole, try out these delicious meal ideas, all for just under R100:

EASY CHAKALAKA CHICKEN CASSEROLE

With two cans — one of chakalaka and the other a tomato and onion mix — and chutney, you can turn dull chicken pieces into a saucy feast.

If you’d like to stretch the meal, add more canned items like baked beans, chickpeas or lentils, drained and rinsed.

Serve with a starch - a great filler - like rice, pap, boiled or mashed potatoes or crusty bread to soak up the tasty juices.

Serves: 4

Ingredients:

1kg chicken portions, skin on

Salt and freshly ground pepper

1 x 410g tin tomato and onion mix

1 x 410g tin hot and spicy chakalaka

2 tbsp chutney

Yoghurt and fresh coriander, to serve

Method:

1. Preheat oven to 180ºC.
2. Place the chicken in a baking dish and season with salt and pepper.
3. Mix the tomato and onion mix, chakalaka and chutney together and pour over the chicken pieces.
4. Bake for 45 minutes until the chicken is cooked.
5. Serve the chicken topped with a dollop of yoghurt and garnished with fresh coriander. — Hein van Tonder

*Recipe costs just under R100

ROSEMARY ROASTED SAUSAGE AND POTATO WEDGE TRAY BAKE

When it comes to pocket-friendly proteins, sausages are a real win. Not only are they a firm family favourite, but they’re an incredibly versatile ingredient, as this easy recipe shows.

This delicious meal can be made with your choice of pork, beef or lamb bangers, or even good old boerewors. For a vegetarian version, simply swap them out for plant-based sausages. 

Flavoured with fresh rosemary, this tray bake combines sausages with crispy potato wedges and red onion.

To add flavour and texture to a pork sausage bake, add two apples, removing the core and cutting into wedges, when you combine all ingredients at the beginning of the bake.

Serves: 6

Ingredients:

600g potatoes, washed and cut into wedges

Salt and freshly ground black pepper

2-3 red or white onions, cut into wedges

1-2 cloves of garlic, crushed

A drizzle of olive oil

4 stalks of fresh rosemary or 10ml (2 tsp) dried rosemary

500g quality sausages of choice, I used pork

Fresh herbs of choice, optional

Method:

1. Preheat the oven to 180°C.
2. Place the potato wedges in a medium pot and cover with water. Add a teaspoon of salt. Bring to the boil and boil till just tender.
3. Drain the potatoes and place on a baking tray.
4. Add the onion wedges and garlic.
5. Pour over olive oil, season and toss to mix.
6. Add the sausages.
7. If using dried rosemary, sprinkle over the dish and toss to mix. For fresh rosemary place the stalks over the top of the dish.
8. Bake for 30-45 minutes, turning halfway until potatoes are crisp and sausages golden brown and cooked through.
9. Serve garnished with fresh herbs.

* Recipe costs just under R100

HEARTY ONE POT HARDBODY CHICKEN AND POTATOES

Beyond crispy chips, creamy mash or crunchy roasted potatoes can be the hero of the main course. Healthy, filling and easy on the pocket, here’s a wholesome and easy main course hardbody chicken and potatoes recipe that will make the family happy without having to compromise on quality.

You can use a freshly slaughtered chicken or a swap it for a store-bought one.

Serves: 6

Ingredients:

1 freshly slaughtered and portioned chicken

1 litre chicken stock

500ml (2 cups) water

10ml (2 tsp) salt

1 onion, chopped

500g potatoes, peeled and halved

Method:

1. Combine the chicken portions, stock, water, salt and onion in a large pot.
2. Cook the chicken over medium heat for 2 hours, (1 hour for a shop bought chicken) until the chicken is tender and the liquid has reduced.
3. Add the potatoes and cook for an extra 20-30 minutes until tender. Cooked with the chicken offers a richer taste.

* Recipe costs just under R100

QUICK MARMITE NOODLES

This recipe is easy on the pocket, simple to use and so versatile. Ordinary noodles, often a store cupboard staple, with a helping of creative ideas, can be turned into a marvellous meal.

Whipped up in minutes, this umami-rich easy dish will satisfy a hungry person, big or small.

Serves: 4

Ingredients:

4 blocks of noodles or 1 packet of spaghetti

15ml (1 tbsp) vegetable or chicken stock powder (or use the sachets in the two-minute noodle pack)

2 litres boiling water

60ml (4 tbsp) butter

10ml (2 tsp) Marmite or Bovril — you could use half a crumbled beef stock cube

Parmesan or finely grated cheddar cheese

Chopped parsley, optional

Method:

1. Add the noodles and stock to the boiling water and cook for 3-5 minutes till just cooked. Drain well, retaining a couple of tablespoons of stock and return noodles to the pot.
2. In a small pan melt the butter and Marmite together, adding a couple of tablespoons of noodle water to give you a paste.
3. Pour over the noodles and toss to mix through.
4. Sprinkle over a couple of tablespoons of parmesan cheese and parsley, if using, and serve with extra cheese.

* Recipe costs just under R50

ALMOST-ZIMBABWEAN CHICKEN PEANUT 'SOUP'

This spicy chicken dish is a soupy spinoff of Dovi, a nutritious Zimbabwean peanut stew that’s bursting with rich flavour.

Serves: 4

Ingredients:

30ml (2 tbsp) vegetable oil

1 free-range chicken, portioned (or equivalent in chicken pieces)

2 onions, thinly sliced (shallots are often used instead, in Zim)

3 large tomatoes, peeled and finely chopped

1 litre water

250ml (1 cup) finely ground roasted peanuts, or unsweetened peanut butter

2 Thai chillies, finely chopped (seeds and membrane removed if you don’t like it crazy-hot)

Salt, to taste

Method:

1. Heat the oil in a pan and brown chicken pieces on all sides. Remove chicken and set aside.
2. In the same pan, fry the onions till transparent, then add the tomato, water, peanut paste and chillies and return the chicken to the pot (the peanut paste may seem lumpy at first, but will amalgamate with the sauce after some cooking).
3. Simmer on low heat until the chicken is tender. If soup is still very watery, turn the heat up a bit and carry on cooking, while stirring, making sure to get into the pot edges (peanuts burn easily).
4. Once soup is slightly thickened — still loose but not watery — add salt to taste, and serve with mealie meal or jasmine rice.

• Recipe costs just under R100

CRISPY CHICKEN WINGS WITH BUFFALO SAUCE

These delicious wings are accompanied by the easiest dipping sauce ever, which can be whipped up in the microwave in two minutes.

Chicken:

1kg chicken wings 

85ml (⅓ cup) runny honey

85ml (⅓ cup) oyster sauce

3 star anise

Sauce:

85ml (⅓ cup) Tabasco Pepper Sauce

45ml (3 tbsp) butter

15ml (1 tbsp) white vinegar

Pinch of cayenne pepper

1 garlic clove, finely chopped

5ml (1 tsp) Worcester sauce

Salt to taste

Method:

1. Place the wings  in a baking dish in a single layer. Bake in a preheated oven at 180°C for 30 minutes, turning halfway.
2. Combine the honey, oyster sauce and star anise. Stir well, pour over the chicken  wings  and bake for 20 minutes or until crispy, turning halfway through the cooking process.
3. Combine all the ingredients for the sauce in a glass bowl and microwave on medium for 2 minutes. Stir sauce and serve in a dipping bowl with the warm chicken wings  — and plenty of serviettes!

• Recipe costs just under R100