Chopstick Tuna(Healthy Diabetic Recipe)
A light, flavorful tuna casserole with peas, water chestnuts, and crunchy noodles, perfect for healthy, satisfying meals suitable for diabetics and those seeking low-fat options.
Ingredients
- 1 (6 1/2 oz.) can tuna, drained and flaked ⓘ
- 1/2 cup skim milk ⓘ
- 1/4 cup water
- 1 (10 3/4 oz.) can fat-free cream of mushroom soup ⓘ
- 1 (10 oz.) package frozen peas ⓘ
- 1 (8 oz.) can sliced water chestnuts ⓘ
- 1 1/2 oz. chow mein noodles, divided ⓘ
- 1 medium tomato, chopped ⓘ
- 1/4 cup sliced green onions ⓘ
- 2 tablespoons reduced sodium soy sauce ⓘ
- 1/2 cup chopped celery ⓘ
Instructions
- Preheat oven to 375°F.
- Place tuna in a medium bowl.
- Combine skim milk, water, and fat-free cream of mushroom soup in a separate bowl.
- Add the milk mixture to the tuna and stir well.
- Add peas, water chestnuts, half of the chow mein noodles, chopped tomato, chopped celery, sliced green onions, and reduced sodium soy sauce. Toss lightly to mix.
- Spray a 1 1/2-quart casserole dish with cooking spray.
- Pour or spoon the mixture into the casserole dish and top with the remaining noodles.
- Bake for 25 to 30 minutes or microwave for 8 minutes until thoroughly heated.
Tips & Substitutions
For a creamier texture, consider adding a dollop of Greek yogurt to the tuna mixture. If you prefer a different protein, you can substitute the tuna with shredded chicken, making it a versatile dish. Additionally, feel free to replace the chow mein noodles with whole grain or gluten-free noodles for a healthier option. This recipe can be a great alternative for those who enjoy Stella'S Tuna Casserole.
Serving Suggestions
This dish pairs beautifully with a side salad or steamed vegetables for a complete meal. For a flavorful twist, serve it alongside garlic bread or over brown rice. You could also enjoy it with a dollop of low-fat sour cream on top for added creaminess. Explore more healthy variations in the realm of seafood recipes.
Storage & Reheating
Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. To reheat, place the casserole in the oven at 350°F for about 15-20 minutes or until heated through. Alternatively, you can microwave individual portions for 2-3 minutes, stirring halfway to ensure even heating.
Nutrition & Diet Analysis (per serving)
Each serving of Chopstick Tuna(Healthy Diabetic Recipe) contains roughly 144 calories, with 10g protein, 17g carbohydrates, and 5g fat. It is a good source of protein (19% of the Daily Value), vitamin C (13% of the Daily Value), and iron (11% of the Daily Value). Note that it is relatively high in sodium, at 1254mg per serving (55% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use fresh tuna instead of canned tuna?
Yes, you can use fresh tuna. Just make sure to cook it thoroughly before flaking and adding it to the mixture. This will enhance the flavor and texture of your dish, providing a fresher taste compared to canned options.
What can I substitute for the cream of mushroom soup?
If you don't have cream of mushroom soup, you can make a simple substitute by combining equal parts of vegetable broth and plain yogurt or sour cream. This will maintain the creamy texture while adding a different flavor profile.
Is this recipe suitable for freezing?
Yes, this casserole can be frozen. Prepare the dish up to the baking stage, then cover tightly with foil and freeze. When ready to bake, allow it to thaw overnight in the refrigerator before cooking. This makes it an excellent make-ahead meal option.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).