Low Fat Homemade Tuna Helper

Transform your weeknight dinners with this easy and delicious Low Fat Homemade Tuna Helper! This lighter take on the classic comfort food combines hearty whole wheat egg noodles, protein-packed canned tuna, and sweet bursts of frozen peas in a creamy, low-fat cheddar cheese sauce. With fragrant garlic, sautéed onion, and a hint of dried thyme, every bite is bursting with flavor while keeping the calorie count in check. Made with wholesome ingredients like skim milk and low-sodium chicken broth, this dish is a healthier alternative to store-bought boxed dinners—and it's ready in just 30 minutes! Perfect for busy families or anyone craving a satisfying meal without the guilt.

Nutriscore Rating: 75/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

Ingredients

• 8 ounces whole wheat egg noodles
• 1 tablespoon olive oil
• 1 medium yellow onion, chopped
• 2 cloves garlic cloves, minced
• 1 cup low-sodium chicken broth
• 1 cup skim milk
• 2 tablespoons all-purpose flour
• 12 ounces canned tuna in water, drained
• 1 cup frozen peas
• 1 cup low-fat shredded cheddar cheese
• 0.5 teaspoon dried thyme
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

Bring a large pot of water to a boil and cook the whole wheat egg noodles according to package instructions until al dente. Drain and set aside.

Step 2

In a large skillet, heat the olive oil over medium heat. Add the chopped onion and sauté for about 3-4 minutes until softened.

Step 3

Add the minced garlic to the skillet and cook for an additional 1 minute until fragrant.

Step 4

In a small bowl, whisk together the chicken broth, skim milk, and flour until smooth.

Step 5

Pour the broth mixture into the skillet and stir well. Bring the mixture to a simmer, stirring constantly, until the sauce thickens, about 3-4 minutes.

Step 6

Add the drained canned tuna, frozen peas, dried thyme, salt, and black pepper to the skillet. Stir well to combine.

Step 7

Fold in the cooked noodles and shredded cheddar cheese, stirring until the cheese is melted and everything is well combined.

Step 8

Serve hot and enjoy your low-fat homemade Tuna Helper!

Nutrition Facts

Serving size	(1471.9g)

Amount per serving	% Daily Value*
Calories	1520.1

Total Fat 33.4g	0%
Saturated Fat 10.4g	0%
Polyunsaturated Fat 1.3g
Cholesterol 235.4mg	0%
Sodium 3975.8mg	0%
Total Carbohydrate 132.6g	0%
Dietary Fiber 20.0g	0%
Total Sugars 29.4g
Protein 162.2g	0%

Vitamin D 379.5IU	0%
Calcium 1291.0mg	0%
Iron 10.8mg	0%
Potassium 2305.8mg	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: 20.3%

Protein: 43.8%

Carbs: 35.8%