Ingredients

1 tablespoon vegetable oil 1 onion, chopped
250 g (8 oz) wholemeal macaroni 200 g (7 oz) can tuna, well drained and flaked
400 g (13 oz) can tomatoes 125 g (4 oz) cooked mixed frozen vegetables
125 g (4 oz) cottage cheese with chives
2 tablespoons natural fromage frais or yogurt
758 (3 oz) wholemeal breadcrumbs
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 a very useful low-fat and low-calorie fish, so...

Instructions

1.Heat the oil in a nonstick frying pan, add the onion and fry for about 5 minutes until soft.
2.Meanwhile, cook the macaroni according to the packet instructions, until just tender. Drain.
3.Mix the pasta with the onion, tuna, tomatoes, vegetables, cottage cheese and fromage frais or yogurt. Pour into a greased casserole or ovenproof dish. Top with the breadcrumbs.
4.Bake in a preheated oven, 180°C (350°F), Gas Mark 4, for about 30 minutes until golden on top. Serve with a mixed salad and Potato & Olive Bread (see page 86), if liked.

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 a very
useful low-fat and low-calorie fish, so keep some in your
storecupboard for pasta bakes, sandwiches, salads, baked
potatoes and sauces. Tuna canned in spring water is the
best variety to buy.

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