Recipe Rehab: Tuna Helper

Boxed meal starters are a go-to convenience food in many busy households. The downside of these meals is that they are often high in sodium and many contain hydrogenated oils (or trans fats), which are known to increase the risk for heart disease. Rather than relying on these packaged products, try my tuna helper rehab to create a simple meal that is ready in less than 30 minutes!

Water packed tuna is a staple in my cupboards for many quick dinners and a tasty way to add omega-3 oils to any meal. I prefer the light tuna, as mercury levels are lower than the albacore tuna. Most tuna helper products are creamy pasta based meals, but I will use non-fat milk as the base for the sauce instead of a high-calorie cream. Cooking the pasta directly in the milk will thicken the sauce to a creamy texture. I will also add vegetables and swap in whole wheat pasta to maximize the fiber content of this meal.

All cooked in one pot, this complete meal is easy to prepare and full of flavor!

Ingredients:

• 2 teaspoons olive oil
• 6 cloves garlic, minced
• 1 medium onion, chopped
• 8 oz. whole wheat spiral pasta
• 4 cups non-fat milk, divided
• 1 cup low-sodium broth (or water)
• 1 pound frozen garden peas
• 2 (6 oz.) cans water packed tuna, drained
• 1/2 cup grated reduced-fat Parmesan cheese
• 1/4 teaspoon ground black pepper

Instructions:
1. Heat the oil in a large skillet. Add the onions and garlic and sauté until onions are translucent.

2. Add the broth, 3 cups of milk, and pasta. Bring to a boil and cook, stirring frequently, until the pasta is al dente and a thick sauce has formed (about 12 minutes).

3. Add the tuna, garden peas, and the remaining milk. Cook until warmed through.

4. Mix in the Parmesan cheese and season with black pepper.

Serves: 4

Nutrition Content (per serving):

347 calories, 9 g fat, 2 g saturated fat, 31 g carbohydrates, 3 g fiber, 36 g protein, 596 mg sodium, 480 mg calcium.

For another creamy fish dish, check out my recipe for Seafood Alfredo.

Readers, I would love to hear from you! Please send me your most favorite fattening recipes that need a RECIPE REHAB! Everything from your mom's meatloaf to your kid's favorite dessert -- let me lighten it up.

Celebrity dietitian and motivational life coach Tanya Zuckerbrot, author of www.ffactordiet.com and founder of www.skinnyandthecity.com, has helped thousands of people lose weight and keep it off with her program. Her philosophy? Tanya belives you should never sacrifice taste, even when you're eating healthy foods. Have a recipe in need of rehab? Send us your recipe!