Weight loss - Serves 4



This is a very versatile dish, so you can vary the type of vegetables, fish and meat to suit your taste. Not to be eaten on a regular basis for weight loss, but can be used for a change of pace for dinner.





Ingredients:



500g wholemeal, penne pasta

2 Tbsp Olive oil

800g canned plum tomatoes, drained and deseeded

6 Garlic cloves, lightly crushed

1 Tsp dried oregano OR 1 small piece of chilli, to taste

150g cooked peas, sweetcorn OR sliced muschroom

370g canned tuna in oil, half drained

1 Tbsp Capers

100g cooked ham OR chicken, cooked into slivers

150g mozzarella cheese, diced

150g salami, finely chopped (optional)

15g breadcrumbs

extra virgin olive oil, for frying and drizzling



Bechamel Sauce:-



40g butter

40g flour

400ml warmed milk

freshly grated nutmeg

sea salt and freshly ground pepper



Preperation:



Preheat the oven to 220C (425F, gas 7).

Bering a large saucepan of salted water to boil, add the pasta and cook until slightly less than aldente.

Drain, reserving 2 Tbsp of the cooking water, and return to pan.

Meanwhile, heat the oil in a pan on high. When the pan is searing hot, add tomatoes and cook for a 1-2 minutes.

Reduce heat and mash tomatoes, then add garlic and oregano.

Stir, cook and cover for a few minutes, then add the mushrooms, cover and cook for 20 mins.

Stir in the tuna, capers, peas and ham and heat.

For the bechamel sauce, melt the butter in a saucepan. When it starts to bubble add the flour and mix.

Cook over a gentle heat for 1-2 mins, then whisk in the milk and cook until thick. Add nutmeg and season.

Add tomato sauce to the pasta with the reserved the water and mix until pasta is coated.

Stir in the mozzarella and salami.

Transfer to a buttered, ovenproof dish (about 30x20cm) and pour the bachamel sauce over.

Sprinkle with the breadcrumbs. Drizzle with olive oil and bake in oven for 20-30mins.

Serve immediately.