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!

Nutriscore Rating: 73/100

Prep Time:10 mins

Cook Time:15 mins

Total Time:25 mins

Servings: 4

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
• 0 salt (optional, to taste)
• 1 tablespoon fresh parsley (chopped, optional)
• 4 slices whole wheat bread

Directions

Step 1

Drain the canned tuna thoroughly and set it aside.

Step 2

In a medium saucepan, heat the olive oil over medium-low heat.

Step 3

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.

Step 4

Slowly pour in the low-fat milk while whisking constantly to prevent lumps from forming. Once fully incorporated, add the chicken or vegetable broth.

Step 5

Continue to cook the mixture over medium heat, whisking occasionally, until it thickens to a creamy consistency (about 5-7 minutes).

Step 6

Stir in the garlic powder, onion powder, black pepper, and salt (if using). Taste and adjust seasonings as needed.

Step 7

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.

Step 8

Toast the slices of whole wheat bread to your preferred level of crispness.

Step 9

Spoon the creamed tuna mixture over each slice of toast and garnish with chopped fresh parsley if desired.

Step 10

Serve immediately and enjoy your low-fat creamed tuna on toast!

Nutrition Facts

Serving size	(683.6g)

Amount per serving	% Daily Value*
Calories	751.4

Total Fat 26.8g	0%
Saturated Fat 7.6g	0%
Polyunsaturated Fat 2.0g
Cholesterol 48.8mg	0%
Sodium 1358.6mg	0%
Total Carbohydrate 84.0g	0%
Dietary Fiber 8.3g	0%
Total Sugars 22.0g
Protein 44.3g	0%

Vitamin D 196.6IU	0%
Calcium 674.6mg	0%
Iron 4.7mg	0%
Potassium 485.9mg	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: 32.0%

Protein: 23.5%

Carbs: 44.5%