Tuna Chili (Low Calorie)
A flavorful low-calorie tuna chili with smoky spices and hearty tomato juice, perfect for quick, healthy meals that satisfy craving for bold flavors and protein.
Ingredients
Instructions
- Put the tomato juice, dried minced onion, chili powder, and cumin powder in a pot and bring to a boil.
- Simmer on low while you open the tuna and drain well.
- Add the drained tuna to the liquid and mix well.
- Let simmer for 2 or 3 minutes.
- Put into refrigerator and wait at least 4 hours before reheating and serving.
Tips & Substitutions
For added depth, consider incorporating fresh garlic or bell peppers when you sauté the dried minced onion. If you're looking for a lighter option, substitute half of the tuna with canned white beans for extra fiber. Adjust the chili powder to your taste; if you prefer a spicier kick, add some cayenne pepper or diced jalapeños. This dish is great for meal prep, so make a larger batch to enjoy throughout the week.
Serving Suggestions
Serve this Tuna Chili hot, garnished with fresh cilantro or a dollop of Greek yogurt for creaminess. It pairs beautifully with crusty bread or a refreshing Aztec Salad on the side. You can also enjoy it over brown rice for a heartier meal. For a delightful appetizer, consider serving it alongside a Mexican Tuna Dip for a fun and flavorful spread.
Storage & Reheating
Store leftovers in an airtight container in the refrigerator for up to three days. To reheat, gently warm on the stove over low heat, stirring occasionally until heated through. You can also microwave in short intervals, but be cautious not to overheat, as it may dry out the tuna. This dish can also be frozen for up to a month; just ensure it's in a freezer-safe container.
Nutrition & Diet Analysis (per serving)
Each serving of Tuna Chili (Low Calorie) contains roughly 252 calories, with 39g protein, 16g carbohydrates, and 6g fat. It is an excellent source of vitamin C (156% of the Daily Value), protein (77% of the Daily Value), and iron (32% of the Daily Value), and a good source of dietary fiber and vitamin D. Note that it is relatively high in sodium, at 1315mg per serving (57% 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?
While fresh tuna can be used, the cooking time will change significantly. You would need to cook the fresh tuna thoroughly before adding it to the chili. Canned tuna, however, is a great time-saver and offers a similar flavor profile without the extra steps.
Is this recipe suitable for meal prepping?
Absolutely! This Tuna Chili is perfect for meal prepping. You can make a large batch and portion it into individual servings. Just be sure to store it in airtight containers and reheat it thoroughly before consuming. It keeps well in the fridge for a few days, making it an excellent grab-and-go option.
What can I do with leftovers?
Leftover Tuna Chili can be transformed into a dip by blending it with cream cheese or sour cream for a creamy spread. You can also use it as a filling for burritos or tacos, or even serve it over a baked potato for a comforting meal. The flavors deepen after a day in the fridge, making leftovers even more enjoyable!
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).