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Tuna and Mushroom Stroganoff – A Creamy Dish with Egg Noodles Weight Loss Recipe

Last Updated on November 21, 2024 by Arif Chowdhury

Are you on the lookout for a comforting, creamy dish that doesn’t compromise your weight loss goals?

Let me introduce you to Tuna and Mushroom Stroganoff! This flavorful, easy-to-make recipe combines savory mushrooms, protein-packed tuna, and tender egg noodles, all bathed in a luscious creamy stroganoff sauce.

Not only does it hit the spot on a cold evening, but it’s also a smart choice for calorie-conscious eaters.

With just the right balance of nutrients, this stroganoff is satisfying, delicious, and surprisingly light on calories. Plus, you’ll love how quickly it comes together – perfect for busy weeknights or when you’re craving something hearty without the guilt.

Let’s dive into the details of this wonderful dish and how it can fit perfectly into your healthy lifestyle.

Why Tuna and Mushrooms Are a Power Duo

Tuna and mushrooms are culinary powerhouses, and here’s why:

  1. Tuna for Lean Protein
    Tuna is a fantastic source of lean protein, making it an excellent choice for weight management. A single serving of tuna (3 ounces) provides approximately 20 grams of protein, helping you feel full and curb cravings. Protein is essential for muscle repair and metabolism, so it’s a win-win.
  2. Mushrooms for Low-Calorie Flavor
    Mushrooms are incredibly low in calories (about 15 calories per cup) and high in umami flavor. They also offer vital nutrients like B vitamins, selenium, and antioxidants, which support immune function and overall health.

Combining these ingredients in a creamy stroganoff sauce creates a dish that is both hearty and diet-friendly.

The Secret to a Lighter Stroganoff Sauce

Traditional stroganoff recipes rely on heavy cream and butter, but this lighter version swaps in healthier alternatives without sacrificing the creamy texture you love. Here’s how:

  • Greek Yogurt or Light Sour Cream: These add creaminess with fewer calories and a higher protein punch.
  • Low-Sodium Broth: A flavorful base that keeps the sauce light.
  • Flour or Cornstarch: Just a little thickening agent helps achieve that signature stroganoff consistency without the fat overload.

Nutritional Benefits of This Recipe

This Tuna and Mushroom Stroganoff is designed to support your weight loss goals. Here are some quick stats:

  • One serving contains approximately 350-400 calories, making it a balanced meal.
  • High protein content (over 25 grams per serving) helps with satiety and muscle maintenance.
  • Low in unhealthy fats while packed with essential nutrients like omega-3 fatty acids, B vitamins, and potassium.

Tuna and Mushroom Stroganoff Recipe

Now that you’re convinced this dish is a must-try, let’s get into the step-by-step recipe.

Ingredients

For the Stroganoff Sauce:

  • 1 tablespoon olive oil
  • 1 small onion, finely chopped
  • 2 cups cremini or white mushrooms, sliced
  • 2 garlic cloves, minced
  • 2 tablespoons all-purpose flour (or 1 tablespoon cornstarch)
  • 1 ½ cups low-sodium chicken or vegetable broth
  • ½ cup plain Greek yogurt (or light sour cream)
  • 1 teaspoon Dijon mustard
  • Salt and pepper to taste

For the Tuna and Noodles:

  • 2 cans (5 ounces each) of tuna in water, drained
  • 8 ounces egg noodles (or whole-grain noodles for extra fiber)
  • 2 tablespoons fresh parsley, chopped (optional, for garnish)

Instructions

  1. Cook the Noodles:
    • Boil a pot of salted water and cook the egg noodles according to package instructions. Drain and set aside.
  2. Sauté the Vegetables:
    • Heat olive oil in a large skillet over medium heat. Add the chopped onion and sauté for 3-4 minutes until soft and translucent.
    • Toss in the sliced mushrooms and cook for another 5-7 minutes, stirring occasionally, until they release their moisture and become golden.
  3. Add the Garlic:
    • Stir in the minced garlic and cook for about 1 minute until fragrant.
  4. Make the Sauce:
    • Sprinkle the flour over the vegetables and mix well to coat. Cook for 1 minute to remove the raw flour taste.
    • Gradually pour in the broth while stirring constantly to avoid lumps. Bring the mixture to a gentle simmer and let it thicken, about 3-4 minutes.
  5. Add Creaminess and Flavor:
    • Reduce the heat to low and stir in the Greek yogurt (or sour cream) and Dijon mustard. Season with salt and pepper to taste.
  6. Add the Tuna:
    • Gently fold in the drained tuna, being careful not to break it up too much. Let the mixture warm through for 2-3 minutes.
  7. Combine with Noodles:
    • Toss the cooked egg noodles into the skillet with the stroganoff sauce, ensuring everything is evenly coated.
  8. Serve:
    • Plate the stroganoff and garnish with freshly chopped parsley for a pop of color and flavor. Serve hot and enjoy!

Tips for Success

  • Make It Gluten-Free: Swap egg noodles with gluten-free pasta and use cornstarch instead of flour.
  • Extra Veggies: Add spinach, peas, or bell peppers for added nutrition and color.
  • Meal Prep Friendly: This dish keeps well in the fridge for up to 3 days, making it an excellent choice for meal prepping.

Why This Recipe Works for Weight Loss

Weight loss doesn’t have to mean bland, boring meals. This Tuna and Mushroom Stroganoff offers everything you need:

  • Portion Control: With a satisfying serving size, you won’t feel deprived.
  • Balance: It’s a perfect mix of protein, healthy carbs, and fiber.
  • Easy to Customize: You can tweak ingredients to match your dietary preferences.

Wrapping It Up

Tuna and Mushroom Stroganoff is proof that comfort food and weight loss can go hand-in-hand. It’s warm, creamy, and packed with flavors that make healthy eating enjoyable.

Whether you’re cooking for yourself, your family, or meal-prepping for the week, this dish is a versatile addition to your recipe repertoire.

Don’t wait to give it a try – your taste buds (and waistline) will thank you!