High Protein Classic Tuna Sauce
Elevate your weeknight dinners with this "High Protein Classic Tuna Sauce," a creamy yet zesty dish that’s as nutritious as it is flavorful. Packed with lean canned tuna, low-fat Greek yogurt, and bright notes of lemon juice and capers, this sauce delivers a satisfying protein boost while remaining light and refreshing. Aromatic sautéed onion and garlic blend harmoniously with a touch of tomato paste for depth, while fresh parsley and crushed red pepper flakes add a vibrant finish. Prepared in just 25 minutes, this versatile sauce pairs beautifully with pasta, grilled vegetables, or your favorite protein. Perfect for health-conscious food lovers, this recipe offers a delicious way to incorporate high-protein ingredients into your meals without sacrificing taste.
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Recipe Information
Ingredients
- 2 cans (5 oz each) Canned Tuna in Water
- 2 tablespoons Olive Oil
- 1 medium, finely chopped Onion
- 3 cloves, minced Garlic
- 1 cup Low Fat Greek Yogurt
- 2 tablespoons Tomato Paste
- 2 tablespoons Lemon Juice
- 2 tablespoons, drained Capers
- 0.25 cup, chopped Fresh Parsley
- 0.5 teaspoon Salt
- 0.25 teaspoon Black Pepper
- 0.25 teaspoon Crushed Red Pepper Flakes
Instructions
Drain the canned tuna thoroughly and set aside.
Heat the olive oil in a large skillet over medium heat. Add the finely chopped onion and sauté for about 5 minutes, until soft and translucent.
Add the minced garlic to the skillet and sauté for an additional 30 seconds, until fragrant.
Stir in the tomato paste and cook for 1-2 minutes, allowing it to caramelize slightly.
Lower the heat and add the drained tuna, breaking it up with a spatula into small pieces as you mix it into the tomato and onion mixture.
Stir in the low fat Greek yogurt, combining thoroughly to create a creamy sauce while maintaining the tuna's texture.
Add the lemon juice and capers, stirring to incorporate evenly throughout the sauce.
Season the sauce with salt, black pepper, and crushed red pepper flakes, adjusting to taste.
Allow the sauce to simmer on low heat for about 5 minutes, ensuring it is heated through. Stir occasionally to prevent sticking.
Remove the skillet from heat, mix in the chopped fresh parsley, and serve immediately over your choice of pasta or as a topping for grilled vegetables or proteins.
Nutrition Facts
Calories |
869 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 35.4 g | 45% | |
| Saturated Fat | 7.7 g | 38% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 106 mg | 35% | |
| Sodium | 2348 mg | 102% | |
| Total Carbohydrate | 38.1 g | 14% | |
| Dietary Fiber | 5.0 g | 18% | |
| Total Sugars | 18.7 g | ||
| Protein | 105.3 g | 211% | |
| Vitamin D | 2.9 mcg | 15% | |
| Calcium | 377 mg | 29% | |
| Iron | 5.3 mg | 29% | |
| Potassium | 1792 mg | 38% | |
*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.
