Tuna Helper w Air Fryer Zucchini Fries

About

Get in touch with your inner child while staying Keto! This recipe makes a great lunch or dinner main course. Just like the boxed brand of “Tuna Helper”, this Keto tuna helper is made with canned tuna and a thick, cheesy sauce. It’s served over shirataki macaroni noodles, which only add about 1g of carbohydrates to your meal, unlike regular wheat pasta. On the side is a Keto version of french fries made with zucchini instead of potatoes. The zucchini fries are tossed in a crispy seasoned breading and cooked in an air fryer. You’ll feel like a kid again chowing down on a cheesy bowl of macaroni with crispy seasoned fries. You can store the meal in your refrigerator for up to 5 days for meal prepping. Keep the macaroni and fries in separate containers until you’re ready to reheat the food for eating.

Why Doesn’t My Sauce Stick To My Noodles?

When you make the Keto tuna helper macaroni, you may notice the cheese sauce doesn’t stick to the shirataki noodles quite as it would stick to traditional wheat or egg pasta. Since shirataki noodles don’t include any wheat flour or gluten, they don’t have the same texture as regular pasta. Unfortunately, there has yet to be an alternative pasta that mimics traditional pasta perfectly. However, the macaroni shape of the shirataki noodles will help you transport all that cheesy tuna goodness to your mouth!

Can I Make The Zucchini Fries In My Oven?

If you don’t own an air fryer, you can still make this Keto recipe using your oven. For the zucchini fries, follow the directions up until the cooking instructions. Preheat an oven to 400 degrees, and arrange the breaded zucchini fries on a sheet tray lined with parchment paper. Bake the fries for about 20 minutes, rotating them halfway through the cooking time. Look for the same signs of doneness as instructed in the directions.

Ingredients

10 oz zucchini
¼ teaspoon salt
⅛ teaspoon black pepper
2 tablespoon almond flour
2 tbsp, grated parmesan cheese, fresh (hard)
⅛ teaspoon onion powder
¾ teaspoon paprika
½ teaspoon garlic powder
3 tablespoon butter, unsalted
1 tablespoon paleo baking flour
½ cup chicken broth
4 fl oz cream heavy whipping
1 can – each 5 ounce net weight canned tuna
8 oz shirataki noodle
1 cup, shredded colby jack cheese

Instructions

Prepare the zucchini fries in advance by removing the ends of a large zucchini and cutting it into “fries” about 4×1” in size. You want approximately 4-5 fries per serving. Lay the fries out on a sheet of paper towel, and lay a second paper towel over them. Lay something flat, such as a sheet tray or a large plate, on top of the fries and weigh it down to extract excess moisture out of the zucchini. Leave the fries like this for about 30 minutes.
When they’re ready, add the zucchini fries to a mixing bowl and toss them with salt and pepper until they’re evenly seasoned. In a large Ziploc bag, combine almond flour, parmesan cheese, onion powder, paprika, and garlic powder. Mix the breading for the fries in the bag until you have an even mixture. Toss the fries into the bag and seal the bag with air trapped inside. Shake the bag around until the fries are coated in the breading and arrange the breaded fries on air fryer trays lined with parchment paper (if necessary).
Turn on the air fryer to preheat to 375 degrees. When it’s preheated, put the trays of zucchini fries in and cook them for 15 minutes or more. You may need to flip the fries over or rotate your tray(s) halfway through the cooking time to ensure even cooking. For doneness, look for zucchini fries that have an al dente texture and breading that is dry and crispy. When the fries are done, you can set them aside to cool for a few minutes.
While the fries are cooking, make the tuna helper. In a large pan with rims or a shallow pot, melt the butter over low heat. When the butter is melted, stir in the paleo flour until the heat turns it lightly golden and froth. Next, stir in the chicken broth until the flour mixes into the broth and thickens it. Once the broth is thickened, pour in the heavy cream. Place a lid on the pan and let the sauce heat up until it’s bubbling.
Once the sauce is bubbling and has thickened a little more, drain your canned tuna completely and add it to the pan. Next, drain any water from your shirataki noodles, and rinse them a least one time under cold tap water. After the noodles are rinsed, add them to the pan as well. Gently stir the ingredients as you break up the tuna into small flaky pieces without damaging the shirataki noodles.
Let the pan continue bubbling over medium-low heat without a lid. Allow any excess moisture to extract from the tuna and noodles and then evaporate. You’ll witness your tuna helper become a little thinner and then return to its thickened state. Reduce the heat to its lowest setting and add the cheese to the pan. Gently stir until all the cheese melts and finalizes the tuna helper cheese sauce. Serve approximately 5 ounces of tuna helper macaroni with 4-5 zucchini fries per serving.