FEED THE FAM FOR R50! Creamy Chicken and Cauli Rice [Dairy free, Gluten free] 

I cannot actually describe just how delicious this is … That means that I ultimately fail at this writing thing but oh my word, this meal is delicious, nutritious, delightful, mouthwatering, delectable … Yes, I could go on! I was completely uninspired when I looked at the chicken breasts and tried to figure out what to do with them. I wanted something saucy and yummy and hearty but fresh – and fairly quick. Including prep time and the figuring out of what to add (!!), this was ready in about half an hour. 

Again, please note, the costs are worked out based on what is actually used and not on what your grocery bill is likely to be. Bulk buying is essential to bring costs down, as is buying what you can when there are specials. Shopping around, although not always practical, also makes a big difference to the overall costs of budget meals.

 (Admittedly, my kids looked at me as though I’d lost the plot when I said I was making cauli rice for us all … So I actually only used one head of cauli and made regular rice for them! But I worked out the cost as though I was cooking cauli for 4.) 

Here’s a breakdown of costs of the main ingredients: 

4 x chicken breasts (from a bulk pack … You see how important bulk buying is for this to work!) : R22.88 

1/4 cup coconut milk (I make my own so this cost is really minimal but I’ll use the cost of a can of milk for this): R3.50 

Approx 1/2 punnet mushrooms: R6.49

1 courgette (from a bulk pack): R2.49 

3/4 cup chard, chopped (R1.87) 

2 x head of cauliflower (for the cauli rice): R14 (I paid R7 each at Checkers!) 

That brings the total of this meal (sundries excluded as usual) to R51.23

You could bring the costs down further if you shop smartly, but I bought everything at the big supermarkets out of convenience. 

Recipe for Creamy Paleo Chicken

Yield: Serves 4

Prep time: 10 minutes

Cooking time: 20 minutes

What you need

1/2 small onion, chopped

1 tspn garlic, crushed

4 chicken breasts, cubed

1 cup mushrooms, sliced 

1 small courgette, chopped

3/4 cup chard, chopped

1/4 cup coconut milk 

1/4 cup water 

Salt and pepper to taste 

What you need to do

1. Sautee onion in olive/coconut oil. Once browned, add garlic. Fry for a few seconds, and add chicken pieces. 

2. Stir fry the chicken, then add all the veggies. Give it all a good mix, add water and cover. Cook for 5 minutes. 

3. Uncover, add coconut milk and seasoning. Allow to cook, uncovered, for a further 10-15 minutes. Done!  


Serve with cauli rice as above, or another ‘staple’ of your choice. This is very filling, and I have leftovers! The chicken has the kiddie stamp of approval too so it’s an all round win for me. 


Please note: If you’d like to share this recipe, please do! All I ask is that you link back to this post when you do so. Thank you! 


2 thoughts on “FEED THE FAM FOR R50! Creamy Chicken and Cauli Rice [Dairy free, Gluten free] 

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