Makes 4 servings / 168 calories per serving

1 (12 oz) or 2 (6 oz.) cans chunk light tuna in water, drained
1/2 C. low-fat small curd cottage cheese
2 oz. whole wheat penne pasta
1 bunch (10 to 12 spears) asparagus, trimmed and cut into 1" pieces
1 red bell pepper, seeded and chopped
1 tsp. garlic salt
1 tsp. onion powder
Pepper to taste
1 T. chopped fresh parsley, optional

Preheat the oven to 400º. In a 1 1/2 quart baking dish, combine tuna and cottage cheese; set aside.

Bring a large pot of water to a boil over medium-high heat. Add pasta and asparagus pieces to water; cook until tender, about 8 minutes. Add the chopped pepper to the pot with the asparagus and pasta during the last 2 minutes of boiling time. Drain pasta, asparagus, and peppers; add to baking dish with tuna and cottage cheese. Add garlic salt, onion powder and pepper; mix all together until well combined. Bake for 10 to 15 minutes, or until heated through. Sprinkle parsley over casserole and divide into four even portions.

This is a very low-calorie dish that is also a good source of protein. At just 168 calories per serving, you could easily go for seconds, if desired. It uses basic ingredients, most of which you may already have on hand, and comes together so quickly on a busy weeknight. In case you're wondering, two ounces of pasta is about a handful.