Heart-Healthy Homemade Tuna Helper
Elevate your weeknight dinners with this Heart-Healthy Homemade Tuna Helper—a nutritious twist on a comfort food classic! Packed with vibrant vegetables like zucchini, red bell peppers, and peas, plus protein-rich no-salt-added tuna, this recipe combines wholesome ingredients into a creamy, flavorful dish that’s easy on your heart. Whole grain rotini pasta serves as a fiber-filled base, while a velvety sauce made from low-sodium broth, low-fat milk, and olive oil keeps things light yet satisfying. Bursting with fresh lemon juice and parsley for a bright finish, this quick and comforting skillet dinner is perfect for busy families looking for a healthier alternative to packaged options. Ready in under 40 minutes, it’s a deliciously simple one-pan meal that checks all the boxes for flavor, nutrition, and convenience!
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Recipe Information
Ingredients
- 8 ounces whole grain rotini pasta
- 2 tablespoons extra virgin olive oil
- 1 medium yellow onion, diced
- 3 cloves garlic, minced
- 1 medium red bell pepper, diced
- 1 medium zucchini, diced
- 2 cups low-sodium chicken or vegetable broth
- 1 cup low-fat milk
- 2 tablespoons cornstarch
- 2 tablespoons water
- 10 ounces canned no-salt-added tuna in water, drained
- 1 cup frozen peas
- 2 tablespoons fresh parsley, chopped
- 1 tablespoon fresh lemon juice
- pinch ground black pepper, to taste
Instructions
Cook the whole grain rotini pasta according to the package instructions. Drain and set aside.
In a large skillet, heat the olive oil over medium heat. Add the diced onion and sauté until softened, about 5 minutes.
Add the minced garlic, diced red bell pepper, and zucchini to the skillet. Sauté for an additional 5 minutes until the vegetables are tender.
Pour in the low-sodium chicken or vegetable broth and bring the mixture to a simmer.
In a small bowl, whisk together the low-fat milk, cornstarch, and water until smooth. Slowly add this mixture to the skillet, stirring constantly, until the sauce begins to thicken.
Stir in the drained tuna, frozen peas, and cooked pasta. Cook for an additional 3-5 minutes, until the peas are heated through.
Remove the skillet from heat and stir in the chopped parsley and fresh lemon juice.
Season with ground black pepper to taste before serving.
Garnish with additional parsley if desired and serve warm.
Nutrition Facts
Calories |
1845 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 45.2 g | 58% | |
| Saturated Fat | 9.4 g | 47% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 119 mg | 40% | |
| Sodium | 561 mg | 24% | |
| Total Carbohydrate | 244.5 g | 89% | |
| Dietary Fiber | 33.8 g | 121% | |
| Total Sugars | 39.4 g | ||
| Protein | 126.1 g | 252% | |
| Vitamin D | 8.2 mcg | 41% | |
| Calcium | 554 mg | 43% | |
| Iron | 16.9 mg | 94% | |
| Potassium | 3000 mg | 64% | |
*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.
