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Tuna Stroganoff

Tuna Stroganoff recipe image
This Tuna Stroganoff offers a lighter, protein-packed alternative to the traditional beef version. It combines flaky water-packed tuna with a rich sauce made from chicken broth, tomato sauce, and mushrooms, all thickened with flour. The addition of lowfat plain yogurt at the end creates a luxurious, velvety texture without the heaviness of cream. This dish is perfect for busy weeknights when you want something comforting and satisfying but still healthy. It pairs beautifully with egg noodles, rice, or even mashed potatoes. With simple pantry staples, this recipe delivers a restaurant-quality flavor profile that is both quick to prepare and easy to customize with your favorite herbs or vegetables.
Cooking Method: ,
Cuisine:
Courses:
Difficulty: Intermediate
Servings: 8
Calories: 430.6
Dietary: Low-cal, Low-fat
Description
This Tuna Stroganoff offers a lighter, protein-packed alternative to the traditional beef version. It combines flaky water-packed tuna with a rich sauce made from chicken broth, tomato sauce, and mushrooms, all thickened with flour. The addition of lowfat plain yogurt at the end creates a luxurious, velvety texture without the heaviness of cream. This dish is perfect for busy weeknights when you want something comforting and satisfying but still healthy. It pairs beautifully with egg noodles, rice, or even mashed potatoes. With simple pantry staples, this recipe delivers a restaurant-quality flavor profile that is both quick to prepare and easy to customize with your favorite herbs or vegetables.
Ingredients
  • 13 1/2 ounce Can chicken broth
  • 1/4 cup Flour
  • 2 Oz. cans water packed tuna
  • 8 ounce Can tomato sauce
  • 1/4 cup Instant minced onion
  • 4 ounce Can mushrooms, undrained
  • 1 teaspoon Parsley flakes
  • 1 cup Lowfat plain yogurt
Directions
  1. 1
    Drain the tuna cans, reserving the liquid in one container and setting the drained tuna aside.
  2. 2
    In a medium saucepan, whisk the reserved tuna liquid with the flour until smooth to create a slurry.
  3. 3
    Gradually whisk in the chicken broth, ensuring there are no lumps.
  4. 4
    Place the saucepan over medium-low heat and cook, stirring constantly, until the mixture thickens and comes to a gentle simmer.
  5. 5
    Stir in the tomato sauce, instant minced onion, undrained mushrooms, parsley flakes, and the drained tuna.
  6. 6
    Cover the pot and let the mixture simmer for 5-7 minutes until heated through.
  7. 7
    Remove the pot from heat and gently stir in the lowfat plain yogurt.
  8. 8
    Serve immediately, ensuring the sauce does not boil after adding the yogurt to prevent curdling.

Nutrition Facts

Servings 8

Amount Per Serving
Calories 430.6kcal
% Daily Value *
Total Fat 20.3g32%
Saturated Fat 5.6g28%
Cholesterol 150.2mg51%
Sodium 138.5mg6%
Total Carbohydrate 5.7g2%
Dietary Fiber 0.2g1%
Sugars 0.0g
Protein 46.3g93%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

Do not boil the sauce after adding the yogurt, as high heat can cause the dairy to curdle. If the sauce is too thick, add a splash of reserved tuna liquid or water.

For a richer flavor, you can substitute half of the chicken broth with vegetable broth or add a dash of Worcestershire sauce.

This dish pairs well with egg noodles, rice, quinoa, or mashed potatoes. You can also serve it over cauliflower rice for a lower-carb option.

Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove over low heat, stirring frequently.

If you prefer fresh ingredients, substitute the instant minced onion with 1/4 cup finely chopped fresh onion and saut&# 195;© it briefly before adding the broth mixture.

Keywords: tuna, stroganoff, easy dinner, low fat, chicken broth, yogurt sauce, mushrooms, weeknight meal, protein rich, creamy tuna, comfort food, quick recipe, pantry staples, healthy main, tomato sauce, flaky tuna, one pot, family friendly, light meal
Read it online: https://www.chefs-mate.com/recipe/tuna-stroganoff/