Tuna-tomato sauce

Tuna tomato sauce, 2 servings

1 packet (500g) of crushed tomatoes
1 jar of tuna in water
50g low fat cooking yoghurt or quark
1 bullion die
optional spices, such as parsley, basil, oregano.

Put it all in a pot and cook it on medium heat until it's warm. The whole recipe is 360 kcal, so 180 per portion.
If you eat it with a serving (60g uncooked, which is about 1dl) of whole meal rice of unprocessed wheat, the entire meal is about 400 kcal and contains slow carbs, healthy fat, and vegetables.