Low Sodium Homemade Tuna Helper
Reimagine your favorite comfort food with this Low Sodium Homemade Tuna Helper recipe, a healthier twist on the classic dish that's perfect for a quick family dinner. Packed with hearty whole wheat egg noodles, tender low-sodium tuna, and vibrant peas, this recipe delivers creamy, savory goodness without the excess salt. A silky sauce made from unsalted chicken broth, milk, and a touch of Parmesan cheese brings everything together, while hints of garlic and dill add a burst of fresh flavor. Ready in under 35 minutes and made all in one skillet, this easy-to-follow recipe is ideal for home cooks seeking a wholesome, customizable, and budget-friendly meal. Perfect for those looking for low-sodium alternatives, this dish proves that you don't have to sacrifice taste for health!
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Recipe Information
Ingredients
- 8 ounces whole wheat egg noodles
- 12 ounces canned low-sodium tuna, drained
- 2 tablespoons olive oil
- 1 medium yellow onion, finely chopped
- 2 cloves garlic cloves, minced
- 2 tablespoons all-purpose flour
- 2 cups unsalted chicken broth
- 1 cup milk
- 1 teaspoon dried dill
- 0.5 teaspoon fresh black pepper
- 1 cup frozen peas
- 0.5 cup grated parmesan cheese
Instructions
Cook the whole wheat egg noodles according to package instructions until al dente. Drain and set aside.
In a large skillet, heat olive oil over medium heat. Add finely chopped onion and sauté until translucent, about 5 minutes. Add minced garlic and cook for an additional minute until fragrant.
Sprinkle flour over the onions and garlic, stirring continuously to combine. Cook this roux for 2 minutes to eliminate the raw flour taste.
Gradually whisk in unsalted chicken broth and milk, ensuring no lumps remain. Increase the heat to medium-high and bring the mixture to a gentle simmer, stirring constantly as it thickens.
Once thickened, reduce the heat to low and stir in drained canned tuna, dried dill, and fresh black pepper, mixing until evenly distributed.
Add the frozen peas and cooked noodles to the skillet, gently folding them into the sauce until well combined. Allow the mixture to heat through for 2-3 minutes.
Remove the skillet from the heat and sprinkle grated parmesan cheese over the top, stirring until melted and incorporated into the creamy sauce.
Serve immediately, garnished with an additional sprinkle of dill or freshly cracked pepper if desired.
Nutrition Facts
Calories |
1551 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 54.0 g | 69% | |
| Saturated Fat | 17.5 g | 88% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 250 mg | 83% | |
| Sodium | 1034 mg | 45% | |
| Total Carbohydrate | 130.6 g | 47% | |
| Dietary Fiber | 20.5 g | 73% | |
| Total Sugars | 27.9 g | ||
| Protein | 142.2 g | 284% | |
| Vitamin D | 9.5 mcg | 47% | |
| Calcium | 951 mg | 73% | |
| Iron | 9.9 mg | 55% | |
| Potassium | 2185 mg | 46% | |
*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.
