Heart-Healthy Homemade Tuna Helper

Transform your weeknight dinners with this nutritious and flavor-packed Heart-Healthy Homemade Tuna Helper! This upgraded take on a classic comfort food pairs protein-rich, no-salt-added canned tuna with the wholesome goodness of whole grain rotini pasta and a medley of vibrant veggies like zucchini, red bell pepper, and peas. The silky, low-fat, broth-based sauce comes together with a touch of cornstarch, creating a luscious consistency without the heavy cream. Infused with the zesty brightness of fresh lemon juice and a sprinkle of parsley, this dish is as refreshing as it is satisfying. Ready in just 40 minutes, this heart-smart recipe is perfect for busy evenings and serves as the ultimate guilt-free comfort meal for the whole family.

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

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
• 0 pinch ground black pepper, to taste

Directions

Step 1

Cook the whole grain rotini pasta according to the package instructions. Drain and set aside.

Step 2

In a large skillet, heat the olive oil over medium heat. Add the diced onion and sauté until softened, about 5 minutes.

Step 3

Add the minced garlic, diced red bell pepper, and zucchini to the skillet. Sauté for an additional 5 minutes until the vegetables are tender.

Step 4

Pour in the low-sodium chicken or vegetable broth and bring the mixture to a simmer.

Step 5

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.

Step 6

Stir in the drained tuna, frozen peas, and cooked pasta. Cook for an additional 3-5 minutes, until the peas are heated through.

Step 7

Remove the skillet from heat and stir in the chopped parsley and fresh lemon juice.

Step 8

Season with ground black pepper to taste before serving.

Step 9

Garnish with additional parsley if desired and serve warm.

Nutrition Facts

Serving size	(1922.8g)

Amount per serving	% Daily Value*
Calories	1845.1

Total Fat 45.2g	0%
Saturated Fat 9.4g	0%
Polyunsaturated Fat 0.0g
Cholesterol 119.3mg	0%
Sodium 561.2mg	0%
Total Carbohydrate 244.5g	0%
Dietary Fiber 33.8g	0%
Total Sugars 39.4g
Protein 126.1g	0%

Vitamin D 327.6IU	0%
Calcium 553.6mg	0%
Iron 16.9mg	0%
Potassium 2999.7mg	0%

*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.

Source of Calories

Fat: 21.5%

Protein: 26.7%

Carbs: 51.8%