Heart-Healthy Classic Tuna Pie
Satisfy your cravings guilt-free with this Heart-Healthy Classic Tuna Pie, a wholesome twist on a comfort food favorite. Crafted with tender chunks of canned tuna, vibrant peas and carrots, and a creamy blend of low-sodium broth and low-fat milk, this recipe is rich in flavor but light on the heart. The homemade whole wheat crust offers a nutty, wholesome base, while a sprinkle of ground flaxseed packs a boost of omega-3s. Aromatic garlic, thyme, and a touch of lemon zest create layers of savory and zesty flavor, making this dish both nutritious and irresistibly delicious. Perfect for a cozy family dinner, this tuna pie comes together in just under an hour and serves up as a warm, golden slice of heart-smart goodness.
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Recipe Information
Ingredients
- 12 oz canned tuna in water
- 1 cup whole wheat flour
- 0.25 cup unsalted butter
- 3 tbsp cold water
- 1 tbsp olive oil
- 1 medium onion, finely chopped
- 1 medium celery stalk, finely chopped
- 2 cloves garlic, minced
- 0.5 cup low sodium chicken or vegetable broth
- 0.5 cup low-fat milk
- 1 cup frozen peas and carrots mix
- 0.5 tsp ground black pepper
- 0.5 tsp dried thyme
- 1 tsp lemon zest
- 2 tbsp ground flaxseed
Instructions
Preheat the oven to 375°F (190°C).
Begin with the crust: In a bowl, combine whole wheat flour and unsalted butter. Use a fork or pastry cutter to blend until the mixture resembles coarse crumbs.
Gradually add cold water, one tablespoon at a time, blending until the dough comes together. Form the dough into a ball, wrap, and refrigerate for 10 minutes.
In the meantime, heat olive oil in a large skillet over medium heat. Add chopped onion and celery, cooking until softened, about 5 minutes.
Stir in minced garlic and cook for another minute.
Add the drained canned tuna, breaking it apart with a fork.
Mix in low-sodium broth, low-fat milk, frozen peas and carrots, black pepper, dried thyme, and lemon zest. Stir well and allow the mixture to simmer for 5 minutes.
While the filling simmers, roll out the chilled dough on a lightly floured surface to fit a 9-inch pie dish.
Press the dough into the pie dish and trim any excess from the edges.
Pour the tuna mixture into the prepared crust and sprinkle ground flaxseed evenly on top.
Cover the edges of the pie crust with foil to prevent over-browning.
Bake in the preheated oven for 25-30 minutes, or until the pie is bubbly and the crust is golden brown.
Allow cooling for a few minutes before serving. Enjoy your heart-healthy tuna pie!
Nutrition Facts
Calories |
1471 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 52.9 g | 68% | |
| Saturated Fat | 19.8 g | 99% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 179 mg | 60% | |
| Sodium | 1150 mg | 50% | |
| Total Carbohydrate | 136.9 g | 50% | |
| Dietary Fiber | 31.4 g | 112% | |
| Total Sugars | 23.4 g | ||
| Protein | 120.2 g | 240% | |
| Vitamin D | 4.8 mcg | 24% | |
| Calcium | 434 mg | 33% | |
| Iron | 13.1 mg | 73% | |
| Potassium | 2376 mg | 51% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
