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.