- 400g can Lucky Star Pilchards in Hot Chilli
- 100g macaroni
- 4 extra-large eggs
- 60ml (4 Tbsp) grated low-fat cheddar cheese
- 5ml (1 tsp) cayenne pepper
- Milled black pepper
- Canola oil for frying
- 8 baby marrows, trimmed and coarsely grated
- 15ml (1 Tbsp) chopped fresh thyme or 2.5ml (½ tsp) dried thyme
- 2 tomatoes, thinly sliced
- 2 slices whole-wheat bread, trimmed and cut into small cubes
- Drain the pilchards and keep the sauce. Break the fish into chunks.
- Cook the macaroni in a large saucepan of boiling water as instructed or until tender but firm when bitten. Drain in a colander, then tip into a large bowl.
- Whisk the eggs in a large bowl. Add the pilchards with the cooked macaroni, grated cheese and cayenne pepper. Season with pepper.
- Heat a few drops of oil in a non-stick pan and stir-fry the grated baby marrow and thyme for about 3 minutes until lightly cooked.
- Level the surface. Spoon the egg, macaroni and pilchard mixture on top and cook over very low heat for about 5 minutes until the frittata is nearly set. Remove from the heat.
- Arrange the sliced tomatoes neatly on top and scatter over the bread cubes. Place under the oven griller for about 5 minutes until the cubes are crunchy. Serve hot, garnished with extra thyme sprigs and the warmed sauce from the can.
Lucky Star canned fish is high in selenium, which is an important anti-oxidant that helps maintain healthy cells and may play a role in preventing cancer.