Low Sodium Homemade Tuna Helper

Bring comfort food to your table with this Low Sodium Homemade Tuna Helper, a healthier twist on the classic boxed favorite. Featuring tender whole wheat egg noodles, protein-packed low-sodium tuna, and a creamy, flavorful sauce made with unsalted chicken broth, milk, and a touch of parmesan, this recipe is perfect for those watching their sodium intake without sacrificing taste. Fresh ingredients like sautéed onion, garlic, and a hint of dill add depth, while peas provide vibrant color and a burst of sweetness. Ready in just 35 minutes, this one-skillet dish is a weeknight hero, offering hearty, wholesome flavor in every bite. Customize it with your favorite herbs or extra veggies, and serve as a satisfying standalone meal the whole family will love.

Nutriscore Rating: 78/100

Prep Time:10 mins

Cook Time:25 mins

Total Time:35 mins

Servings: 4

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

Directions

Step 1

Cook the whole wheat egg noodles according to package instructions until al dente. Drain and set aside.

Step 2

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.

Step 3

Sprinkle flour over the onions and garlic, stirring continuously to combine. Cook this roux for 2 minutes to eliminate the raw flour taste.

Step 4

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.

Step 5

Once thickened, reduce the heat to low and stir in drained canned tuna, dried dill, and fresh black pepper, mixing until evenly distributed.

Step 6

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.

Step 7

Remove the skillet from the heat and sprinkle grated parmesan cheese over the top, stirring until melted and incorporated into the creamy sauce.

Step 8

Serve immediately, garnished with an additional sprinkle of dill or freshly cracked pepper if desired.

Nutrition Facts

Serving size	(1653.0g)

Amount per serving	% Daily Value*
Calories	1551.4

Total Fat 54.0g	0%
Saturated Fat 17.5g	0%
Polyunsaturated Fat 2.8g
Cholesterol 250.1mg	0%
Sodium 1033.6mg	0%
Total Carbohydrate 130.6g	0%
Dietary Fiber 20.5g	0%
Total Sugars 27.9g
Protein 142.2g	0%

Vitamin D 379.5IU	0%
Calcium 950.8mg	0%
Iron 9.9mg	0%
Potassium 2185.3mg	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: 30.8%

Protein: 36.1%

Carbs: 33.1%