Low Fat Creamed Tuna on Toast
Creamy comfort meets healthy eating with this Low Fat Creamed Tuna on Toast recipe, a quick and satisfying meal that's perfect for busy weeknights or casual lunches. This dish features tender chunks of canned tuna in a rich, velvety sauce made from low-fat milk and low-sodium chicken or vegetable broth, thickened with a light roux for a guilt-free indulgence. Seasoned with garlic and onion powder for a flavorful twist, it's served over hearty, toasted whole wheat bread for a wholesome base. With just 10 minutes of prep time and a total cook time of 15 minutes, this recipe is as simple as it is delicious. Garnish with fresh parsley for a bright finish, and enjoy a comforting, budget-friendly classic that doesn’t compromise on nutrition. Perfect for fans of healthy tuna recipes, quick dinners, and low-fat comfort food solutions!
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Recipe Information
Ingredients
- 2 5-ounce cans canned tuna (packed in water)
- 1.5 cups low-fat milk
- 0.5 cup chicken or vegetable broth (low-sodium)
- 2 tablespoons all-purpose flour
- 1 tablespoon extra virgin olive oil
- 0.5 teaspoon garlic powder
- 0.5 teaspoon onion powder
- 0.25 teaspoon black pepper
- salt (optional, to taste)
- 1 tablespoon fresh parsley (chopped, optional)
- 4 slices whole wheat bread
Instructions
Drain the canned tuna thoroughly and set it aside.
In a medium saucepan, heat the olive oil over medium-low heat.
Add the all-purpose flour to the saucepan and whisk it into the oil to create a smooth roux. Cook for about 1-2 minutes, stirring continuously, to remove the raw flour taste.
Slowly pour in the low-fat milk while whisking constantly to prevent lumps from forming. Once fully incorporated, add the chicken or vegetable broth.
Continue to cook the mixture over medium heat, whisking occasionally, until it thickens to a creamy consistency (about 5-7 minutes).
Stir in the garlic powder, onion powder, black pepper, and salt (if using). Taste and adjust seasonings as needed.
Add the drained tuna to the sauce and gently fold it in. Cook for an additional 2-3 minutes until the tuna is heated through.
Toast the slices of whole wheat bread to your preferred level of crispness.
Spoon the creamed tuna mixture over each slice of toast and garnish with chopped fresh parsley if desired.
Serve immediately and enjoy your low-fat creamed tuna on toast!
Nutrition Facts
Calories |
241 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.8 g | 9% | |
| Saturated Fat | 2.1 g | 10% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 32 mg | 11% | |
| Sodium | 477 mg | 21% | |
| Total Carbohydrate | 20.3 g | 7% | |
| Dietary Fiber | 1.8 g | 7% | |
| Total Sugars | 6.4 g | ||
| Protein | 24.6 g | 49% | |
| Vitamin D | 2.4 mcg | 12% | |
| Calcium | 154 mg | 12% | |
| Iron | 1.6 mg | 9% | |
| Potassium | 202 mg | 4% | |
*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.
