Tuna Helper Tuna Pot Pie Recipe is a great dish for those who want to change up their diet. Tuna Helper is a low-fat, high-protein dish that adds a nutritional punch without harmful effects. The recipe is an easy and quick way to make a meal for the whole family.
Tuna pot pie is not only versatile but an uncomplicated dish that can be turned into many different options with just minor changes in ingredients.
How To Make Tuna Helper Tuna Pot Pie Recipe?
Preparation time: 20 minutes
Cooking time: 20 minutes
Total time: 40 minutes
Serves: 2
Ingredients:
For The Tuna
- 3 cans (6 ounces) tuna in water drained (or about 2/3 cup tuna flakes — we use Steelhead)
- 1/4 cup canned mushrooms, drained
- 1 tablespoon soy sauce (we only use low sodium thanks to our recipe photo editor’s choice)
- 2 teaspoons Worcestershire sauce or steak sauce. Make sure it is low-sodium and does not contain any sugar. We use McCormick’s Montreal Steak Seasoning without sugar, or MSG added.
- 2 tablespoons butter
- 1/8 cup chopped onion
For the filling
- 4 cups cooked instant rice (we use Uncle Ben’s original rice)
- 1 cup shredded cheddar cheese (we use Kraft’s reduced-fat sharp cheddar)
- 2 eggs beaten slightly. Make sure you use “egg beaters” for this instead of a whole egg. We find that sodium in 1 whole egg is equivalent to about 4 egg beaters. If desired, you can add 1-2% milk or just a splash.
Directions:
2. Melt butter in a medium saucepan over medium heat. Add onion and saute, frequently stirring, until translucent, about 3-4 minutes.
3. Add mushrooms and saute for 2 minutes to give them a slight butter flavor but do not overcook them because they will become very bitter if they are browned too much.
4. Add soy sauce and Worcestershire sauce to the pan, stir well and allow all the flavors to come together (about 1 minute).
5. Take the pan off the heat and set it aside.
6. In another saucepan, heat 1 cup of water until it comes to a boil. Add instant rice and stir well to ensure that there are no clumps of rice in the bottom of the pan. Let it simmer for a minute to cook all the rice evenly while stirring often. Turn off the stove, cover, and sit for 5 minutes (off heat).
7. Spread 1/2 cup of the filling over a pie plate and spread it into an even thickness.
8. Place a sheet of parchment paper on top of the filling, then put another cup of rice and another piece of parchment to hold the rice in place. Add another 2 1/2 cups of water to a measuring cup, and add enough to cover the rice by about 1/4 inch (about 3-3 1/2 tablespoons).
Pour the water evenly over the rice, making sure that it goes to the edge of the pot pie plate. Then cover with a lid or aluminum foil and bake for 25 minutes.
9. Take out of the oven and flip over the parchment paper carefully, lifting one side at a time, so you don’t rip any of it. The edges will be puffed up nicely as it cooks in its own steam. Add cheese to the center of the pot pie to melt, and then carefully top with tuna.
10. Enjoy!
Nutritional Information Of Tuna Helper Tuna Pot Pie Recipe:
| Nutritional | Amount |
|---|---|
| Calories | 476 |
| Carbs | 48 g |
| Fat | 18 g |
| Protein | 42 g |
| Cholesterol | 91 mg |
| Sodium | 462 mg |
| Fiber | 4 g |
| Calcium | 400 mg |
10 Incredible Health Benefits Of Tuna Helper Tuna Pot Pie Recipe:
1. Tuna Helper Tuna Pot Pie Recipe has a great nutritional value per serving. It has 42 grams of protein and 38 grams of fat. It is very low in carbohydrates except for a small amount of rice which is good for us because it provides energy to our muscles and brain, thanks in part to the vitamin B6 contained in the rice.
2. The protein and fat in Tuna Helper Tuna Pot Pie Recipe give you the energy to do more and feel full after consuming a smaller portion.
3. Calcium from the egg whites in Tuna Helper Tuna Pot Pie Recipe is an essential mineral that is essential for healthy bones and teeth since calcium can prevent osteoporosis.
4. Iron from the tuna in Tuna Helper Tuna Pot Pie Recipe is good for growing bodies, especially children. It’s also what helps blood clot.
5. Omega-3 fatty acids found in Tuna Helper Tuna Pot Pie Recipe can lower the risk of heart disease and helps fight cancer.
6. Tuna Helper Tuna Pot Pie Recipe is high in potassium which helps to regulate blood pressure.
7. Vitamin B12 found in Tuna Helper Tuna Pot Pie Recipe can help prevent fatigue, strengthen the immune system, and contribute to healthy brain function.
8. Zinc found in the tuna helps with the immune system and wound healing, and skin and hair health. According to research, it also helps keep HIV and AIDS at bay.
9. Potassium found in the Tuna Helper Tuna Pot Pie Recipe helps control the nervous system and muscles and helps with heart function. It can also help lower blood pressure and regulate your heartbeat.
10. Vitamin B6 found in the tuna can lower homocysteine levels, a compound that causes heart disease, stroke, and premature birth.
What Is A Tuna Helper Tuna Pot Pie Recipe At Texas Roadhouse?
Tuna Helper Tuna Pot Pie Recipe is not an authentic dish served at Texas Roadhouse. It is a way to describe the source of inspiration for creating this recipe. In other words, it was not developed by the chefs at Texas Roadhouse. It was developed by people who eat there.
How To Serve Tuna Helper Tuna Pot Pie Recipe?
We like to serve Tuna Helper Tuna Pot Pie Recipe open-faced with a scoop of vanilla ice cream and a side of sweet potato fries or sweet potato casserole. We have also enjoyed it served in tortillas.
Can Kids Eat Tuna Helper Tuna Pot Pie Recipe?
We have no reason to believe that kids would not like Tuna Helper Tuna Pot Pie Recipe. However, we are not experts in nutrition for children, so you will have to make your judgment on that.
Is Tuna Helper Tuna Pot Pie Recipe Gluten-Free?
Tuna Helper Tuna Pot Pie Recipe is not gluten-free. The rice is cooked in soy sauce, which is a gluten-containing ingredient.
Can I Heat Tuna Helper Tuna Pot Pie Recipe?
We have not had any problems heating Tuna Helper Tuna Pot Pie Recipe, but we do not recommend it. If you heat the dish, you will lose some of its high nutritional value, but it can be reheated for a few minutes on the stove if there has been any moisture left in the dish during the baking process.
How Many Calories Are In Tuna Helper Tuna Pot Pie Recipe?
The number of calories in the Tuna Helper Tuna Pot Pie Recipe depends on the ingredients you use and how much you eat in a serving. The average between the elements we use and their calorie count is around 416 calories.
If you feel that the calorie count is too high for you, consider removing one of the ingredients, such as the rice or cheese, thus reducing your intake by a little more than half.
How To Store Tuna Helper Tuna Pot Pie Recipe?
Store Tuna Helper Tuna Pot Pie Recipe in the refrigerator, covered, for up to three days.
Conclusion:
Tuna Helper Tuna Pot Pie Recipe is a very delicious dish, and it is also very practical because you can make it ahead of time and take it to work for lunch the next day. It is also very good for you because of its nutritional content and its ability to give you energy at any time.
