Homemade Betty Crocker TUNA Tuna Helper Recipe: A Healthier, Tastier Take on a Classic

Category: Pasta Meal Kit

Introduction

Betty Crocker's Tuna Helper has been a pantry staple for decades, offering a quick and easy meal solution for busy households. The combination of tender pasta, savory sauce, and the convenience of adding canned tuna made it a favorite for many. However, with growing interest in healthier eating, many home cooks are looking to recreate this classic dish with more nutritious ingredients while maintaining its signature flavor. This recipe not only mirrors the original but also allows for customization, making it a great option for health-conscious foodies and families alike.

Why Make It at Home?

Making Tuna Helper at home offers several advantages. First, it allows you to control the ingredients, reducing sodium and adding more vegetables for extra nutrients. It's also cost-effective, as buying individual ingredients often works out cheaper than purchasing pre-packaged mixes. Plus, homemade versions can be tailored to suit various dietary preferences, whether that's gluten-free, low-fat, or vegan.

Personal Anecdote

I remember the comfort of Tuna Helper nights as a child—my mom would whip it up in no time, and it was always a hit. Years later, when I started cooking myself, I wanted to recreate that nostalgic dish but with a healthier twist. After some trial and error, I landed on this recipe that not only tastes just like the original but also feels better on the plate.

Recipe Details

• **Prep Time:10 minutes
• **Cook Time:20 minutes
• **Total Time:30 minutes
• **Yield:4 servings

Ingredients

Pasta:

• 2 cups (250g) elbow macaroni

Sauce:

• 4 tbsp (55g) unsalted butter
• 1/2 cup (60g) all-purpose flour
• 2 cups (475ml) whole milk
• 1 cup (240ml) low-sodium chicken broth
• 1 tsp (5g) onion powder
• 1 tsp (5g) garlic powder
• 1 tsp (5g) paprika
• 1/2 tsp (3g) salt
• 1/4 tsp (1.25g) black pepper

Vegetables:

• 1 cup (120g) frozen peas and carrots

Protein:

• 1 (12 oz/340g) can tuna in water, drained and flaked

Instructions

• Cook the Pasta: Bring a large pot of salted water to a boil. Add the elbow macaroni and cook until al dente, about 8-10 minutes. Reserve 1 cup of pasta water before draining.

• Prepare the Sauce: In a large saucepan, melt the butter over medium heat. Add the flour and whisk continuously for 1-2 minutes to create a roux, ensuring it doesn't brown.

• Gradually Add Liquids: Slowly pour in the milk and chicken broth, whisking constantly to prevent lumps. Bring the mixture to a simmer and cook for 5-7 minutes until it thickens, stirring occasionally.

• Season the Sauce: Stir in the onion powder, garlic powder, paprika, salt, and pepper. Add the frozen peas and carrots, cooking for an additional 2-3 minutes until thawed and heated through.

• Combine Pasta and Sauce: Add the cooked pasta to the saucepan, tossing everything together. If the sauce seems too thick, add a bit of the reserved pasta water.

• Add Tuna: Gently fold in the flaked tuna until well combined. Cook for an additional 2-3 minutes to heat the tuna through.

• Serve: Serve hot, garnished with parsley or chives if desired.

Variations

• Cheesy Twist: Stir in 1/2 cup (115g) shredded cheddar for an extra creamy sauce.
• Spicy Kick: Add a pinch of red pepper flakes or a diced jalapeño for heat.
• Herby Flavor: Mix in some dried or fresh herbs like parsley, dill, or thyme.
• Vegan Option: Replace butter with a plant-based alternative, use a non-dairy milk, and substitute tuna with chickpeas or tofu.

Pro Tips

• Smooth Sauce: Ensure the roux is cooked just enough to remove the raw flour taste without browning for a lighter color and texture.
• Don’t Overcook Pasta: Since the pasta finishes cooking in the sauce, slightly undercooking it initially helps prevent mushiness.
• Customize: Tailor the recipe by adding sautéed onions, mushrooms, or bell peppers for added flavor and nutrients.

Nutritional Comparison

FAQ

• Can I use fresh peas and carrots? Yes, but they'll need to be diced and cooked longer. Frozen is more convenient.
• What if the sauce is too thick? Gradually add more milk or broth until desired consistency.
• Can I make this gluten-free? Use gluten-free flour and ensure the broth is gluten-free.
• How long does it keep? Store in the fridge for up to 3 days; freeze for up to 2 months.
• Can I scale the recipe? Easily double or halve ingredients based on your needs.

Serving Suggestions

• Classic Pairing: Serve with a side salad or steamed vegetables.
• Crunchy Topping: Sprinkle crushed crackers or crispy onions on top.
• Lunch Prep: Portion into containers for easy, healthy lunches.

Conclusion

This homemade Tuna Helper offers the nostalgic comfort of the original with the benefits of healthier, fresher ingredients. It's a versatile dish that adapts to various tastes and dietary needs, ensuring everyone can enjoy a satisfying meal. Give it a try and savor the difference homemade makes!