It's ages till payday, and money is tight... but feeding your family healthy meals is possible. Angela Day shares recipes which cost less than R50...
PILCHARD BOBOTIE
2 thick slices of bread
125ml milk
20ml oil
2 onions, sliced
2-3 carrots, grated
3 cloves garlic, crushed
10ml curry powder
2x 425g cans of pilchards in tomato sauce
45ml chutney
30ml apricot jam
1 egg, beaten
salt and pepper
Topping
2 eggs
125ml milk
pinch of turmeric
Place the bread into a shallow bowl and pour over the milk. Allow to stand for 5 minutes, then mash.
Heat oil and fry onions, carrots and garlic for 5 minutes. Stir in curry powder and cook for a minute.
Remove from heat and add pilchards, soaked bread, chutney and jam and mix well. Add egg and seasoning.
Spoon into an ovenproof dish and smooth the top.
Combine all the ingredients for topping and pour over the fish mixture. Bake at 180?C for 20-30 minutes, until topping is set.
Serves four.
COTTAGE PIE
30ml oil
1 large onion, chopped
2 cloves garlic, chopped
2 carrots, grated
500g beef mince
410g can of chopped tomatoes
250ml beef stock
400g can of baked beans in tomato sauce
salt and pepper
3-4 large sweet potatoes, peeled
a little warm milk
Heat oil and fry the onion, garlic and carrots until soft. Add mince and brown. Add tomatoes, stock and beans, and simmer, uncovered, for 20 minutes until the mixture thickens.
Remove and season with salt and pepper.
Spoon mixture into an ovenproof serving dish.
Boil the sweet potatoes till tender, then drain and mash.
Season well and add milk if mixture is too thick.
Spread on top of mince mixture and place under a heated grill to brown slightly.
Serves four to six.
LENTIL LASAGNE
30ml oil
1 large onion, chopped
2 cloves garlic, crushed
100g packet soya granules*
250ml water
400g can of chopped tomatoes
400g can of brown lentils, drained
salt and pepper
10ml sugar
250g spinach lasagne noodles
Sauce
50g margarine
60ml flour
500ml milk
salt and pepper
60g cheddar cheese grated
Heat oil and fry onion and garlic.
Add soya granules, water, tomatoes and lentils, and simmer, stirring frequently, for 20 minutes.
Remove from heat and season with salt, pepper and sugar.
To make the sauce, melt butter in a saucepan, add flour and cook for a minute.
Stir in milk and bring to the boil, stirring constantly. Remove from heat and season.
Line an ovenproof dish with a layer of lasagne noodles, spoon half the lentil mixture on top and cover with half the sauce.
Add another layer of noodles and lentil mixture, finishing with a layer of sauce.
Sprinkle grated cheese over the top and bake at 180?C for 20-30 minutes until top is golden brown and bubbling.
Remove from oven and stand for 15 minutes before serving.
Serves four to five.
*Soya granules are sold branded as Imana soya mince or Knorrox soya mince at Pick n Pay, Checkers and Spar.
TUNA AND SPINACH MACARONI CASSEROLE
1 bunch of spinach, cleaned
170g can of tuna in brine, drained
1x 400g can of mushroom soup
500ml milk
250g macaroni, cooked
salt and pepper
100g cheese, grated
125ml fresh breadcrumbs
Cook spinach, drain well and chop.
Place in a bowl and add the tuna, soup, milk and macaroni. Mix well and season.
Spoon into an ovenproof dish, sprinkle with cheese and breadcrumbs and bake at 180?C for 20 minutes.
Serves four-to-five.
FRIED RICE AND CHICKEN
50ml oil
1 onion, chopped
2 cloves garlic, crushed
4 x 250ml cooked rice
2 eggs, beaten
500ml cooked shredded chicken
250g frozen mixed vegetables
salt and pepper
30-40ml soya sauce
45ml chopped parsley
Heat oil and fry onion and garlic until soft.
Add the rice and toss well to coat with oil.
Push rice to one side in the saucepan and add the beaten egg, then cook, stirring, until it starts to thicken.
Then incorporate it into the rice. Add chicken and vegetables and mix well. Season with salt, pepper and soya sauce. Stir in parsley and serve.
Serves four to six.
LEMON, CHICKEN AND RICE
30ml oil
1 onion, chopped
2-3 cloves garlic, crushed
2.5 litres chicken stock
500g potatoes, peeled and cubed
200g rice
400g chicken breasts on the bone
grated rind of one large lemon
50-60ml lemon juice
60ml chopped fresh mint
salt and pepper
Heat oil and fry onion and garlic until soft. Add stock, potatoes and rice and simmer, covered, for 15 minutes.
Add chicken and simmer for another 15 minutes or until it is soft. Remove chicken and cut into small pieces. Return to the soup and add the lemon rind, juice and mint. Season well and serve.
Serves four to six.
SHOPPING ON A BUDGET
There are ways to streamline your food budget without sacrificing quality and flavour and without turning to cheap fast foods.
- One of the best ways to cut food costs is to plan ahead. This eliminates impulse buying and will give you the opportunity to look out for special offers and discounts on food items.
- Make a shopping list and stick to it.
- If possible, shop without children.
- Never shop hungry.
- Buy fruit and vegetables by weight at grocery stores - that way you don't pay for the packaging.
- House brand products are often cheaper than well-known brands.
- Look high and low for bargains. Food at eye level on supermarket shelves is often more expensive.
- Buy what's in season and avoid imported products.
- Compare unit costs - bigger packages are not always cheaper.
- Recycle shopping bags.
- Keep an eye on the scanner to make sure you are charged the price shown on the shelf.