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.
