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Tuna and Mango Chutney Sliders with Sweet Mango Chutney Weight Loss Recipe

Last Updated on December 1, 2024 by Arif Chowdhury

When it comes to satisfying cravings without derailing your healthy eating goals, finding the right recipes can be a game-changer.

Enter Tuna and Mango Chutney Sliders—a delightful combination of mini tuna patties and sweet mango chutney nestled in soft slider buns. Not only are these sliders bursting with flavor, but they also pack a nutritional punch that makes them perfect for anyone looking to enjoy a guilt-free treat.

In this article, we’ll explore the benefits of the key ingredients, share a step-by-step recipe, and provide some tips to elevate your slider game.

Whether you’re meal prepping for the week or planning a casual get-together, these sliders are sure to impress!

The Benefits of Tuna

Tuna is often hailed as a superfood, and for good reason. It’s rich in protein, which is essential for muscle repair and growth.

A typical serving of tuna contains about 20-25 grams of protein per 100 grams, making it an excellent choice for those looking to increase their protein intake without consuming too many calories.

Additionally, tuna is a great source of omega-3 fatty acids, which are known for their heart-healthy benefits.

Studies show that diets rich in omega-3s can reduce the risk of heart disease and lower blood pressure. Plus, tuna is low in calories, making it a fantastic option for weight loss or maintenance.

The Sweetness of Mango Chutney

Mango chutney adds a delightful sweetness that perfectly complements the savory flavors of tuna. Mangos are not just delicious; they are also packed with vitamins A and C, which are essential for immune function and skin health. A single mango can provide about 60% of your daily vitamin C needs!

Chutney, in general, is a versatile condiment that brings a burst of flavor to any dish. It’s often made with fruits and spices, making it a healthier alternative to heavier sauces or dressings.

The sweetness of the mango chutney in our sliders balances the savory tuna, creating a harmonious flavor profile that is simply irresistible.

Ingredients You’ll Need

To whip up these Tuna and Mango Chutney Sliders, gather the following ingredients:

For the Tuna Patties:

  • 1 can (5 oz) of tuna, drained
  • 1/4 cup breadcrumbs (whole wheat for a healthier option)
  • 1/4 cup finely chopped onion
  • 1/4 cup diced bell pepper (any color you prefer)
  • 1 egg (or a flax egg for a vegan alternative)
  • 1 tablespoon Dijon mustard
  • 1 tablespoon soy sauce (or tamari for gluten-free)
  • 1 teaspoon garlic powder
  • Salt and pepper to taste
  • 1 tablespoon olive oil (for cooking)

For the Mango Chutney:

  • 1 cup diced ripe mango
  • 1/4 cup finely chopped red onion
  • 1/4 cup apple cider vinegar
  • 1 tablespoon brown sugar or honey
  • 1 teaspoon grated ginger
  • 1/2 teaspoon cumin
  • Salt and pepper to taste

For Serving:

  • Slider buns (whole grain or gluten-free)
  • Fresh cilantro or lettuce for garnish

Step-by-Step Recipe

Step 1: Prepare the Mango Chutney

  • Combine Ingredients: In a medium saucepan, combine the diced mango, red onion, apple cider vinegar, brown sugar, grated ginger, cumin, and a pinch of salt and pepper.
  • Cook the Chutney: Cook over medium heat for about 10-15 minutes, stirring occasionally, until the mango is soft and the mixture has thickened slightly.
  • Cool and Store: Remove from heat and let it cool. This chutney can be made ahead of time and stored in the refrigerator for up to a week.

Step 2: Make the Tuna Patties

  • Mix the Ingredients: In a large mixing bowl, combine the drained tuna, breadcrumbs, chopped onion, bell pepper, egg, Dijon mustard, soy sauce, garlic powder, and a pinch of salt and pepper. Mix well until all ingredients are combined.
  • Form the Patties: Using your hands, form the mixture into small patties (about the size of your slider buns). You should get around 6-8 patties depending on the size.
  • Cook the Patties: Heat the olive oil in a non-stick skillet over medium heat. Add the tuna patties and cook for about 4-5 minutes on each side, or until golden brown and cooked through.

Step 3: Assemble the Sliders

  • Toast the Buns: If desired, lightly toast your slider buns on a grill or in a toaster.
  • Layer the Ingredients: Place a tuna patty on the bottom half of each slider bun, top with a generous spoonful of mango chutney, and add fresh cilantro or lettuce for added crunch.
  • Serve and Enjoy: Place the top half of the bun on each slider and serve immediately. These sliders are perfect for parties or a weeknight dinner!

Nutritional Benefits of the Sliders

When it comes to health-conscious eating, understanding the nutritional benefits of your meals is crucial. These Tuna and Mango Chutney Sliders not only satisfy your taste buds but also provide a well-rounded profile of nutrients:

  • Protein-Packed: Each slider offers a healthy dose of protein, helping to keep you full longer and support muscle health.
  • Healthy Fats: The inclusion of olive oil and omega-3 fatty acids from tuna contributes to heart health.
  • Vitamins and Minerals: With the addition of mango and vegetables, you’re getting essential vitamins and minerals that support overall health.

Tips for Customization

Feel free to mix and match ingredients based on your preferences:

  • Add Spices: Spice things up by adding chili flakes or cayenne pepper to the tuna mixture for some heat.
  • Swap Proteins: If tuna isn’t your thing, try using canned salmon or chickpeas for a plant-based option.
  • Experiment with Buns: Consider using lettuce wraps for a low-carb alternative or whole-grain buns for added fiber.

Serving Suggestions

These sliders are versatile and can be served in various settings:

  • Game Day Snack: Perfect for watching the big game with friends. Pair with a refreshing beverage for a fun gathering!
  • Picnic Treat: Pack them for a delightful picnic. They travel well and are sure to impress.
  • Meal Prep: These sliders can be made in advance and stored in the fridge for quick meals throughout the week. Just reheat and enjoy!

Conclusion

Tuna and Mango Chutney Sliders are not just a meal; they are an experience filled with flavors, textures, and nutritional goodness.

This recipe brings together the savory and sweet in a way that delights the palate while supporting your health goals.

So next time you’re looking for a quick, delicious, and healthy option, remember these sliders. They’re sure to become a staple in your healthy eating repertoire!