Tuna and Mixed Vegetable Pasta Bake

A-photo-of-tuna-and-mixed-vegetable-pasta-bake

Preparation time: 10 minutes. Serves: 4

Cooking time: 30 minutes

Ingredients

  • 1 tablespoon vegetable oil
  • 1 onion, chopped
  • 250g (8oz) wholemeal macaroni
  • 200g (7oz) can tuna, well drained and flaked
  • 400g (13oz) can tomatoes
  • 125g (4oz) cooked mixed frozen vegetables
  • 125g (4oz) cottage cheese with chives
  • 2 tablespoons natural fromage frais or yoghurt
  • 75g (3oz) wholemeal breadcrumbs

Procedure

  • Heat the oil in a nonstick frying pan, add the onion and fry for about 5 minutes until soft.
  • Meanwhile, cook the macaroni according to the packet instructions, until just tender. Drain.
  • Mix the pasta with the onion, tuna, tomatoes, vegetables, cottage cheese and fromage frais or yoghurt. Pour into a greased casserole or ovenproof dish. Top with the breadcrumbs.
  • Bake in a preheated oven, 180 degrees C (350 degrees F), gas mark 4, for about 30 minutes until golden on top. Serve with a mixed salad and potato and olive bread, if liked.

Nutritional Tips

Canned tuna contains fewer omega-3 fatty acids than fresh tuna and other canned forms of oily fish because much of the fat is lost when it is pre-cooked before canning. This does not happen to the more oil-rich salmon, mackerel, sardines or pilchards. Nevertheless, canned tuna is very useful low-fat and low-calorie fish, to keep in your store cupboard.

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