Last Updated on November 29, 2024 by Arif Chowdhury
Who doesn’t love a good slider? These mini burgers pack a punch of flavor while being a guilt-free choice for those looking to shed some pounds.
Today, we’re diving into a delightful recipe featuring Tuna and Sweet Chili Sliders. With fresh tuna patties, zesty sweet chili sauce, and a crunchy slaw nestled in soft mini slider buns, this dish will quickly become a favorite in your household.
Let’s explore how to make these tasty bites while keeping health and weight loss in mind!
The Magic of Tuna
Tuna is a powerhouse of nutrition. Not only is it low in calories, but it’s also loaded with high-quality protein.
Just a 3-ounce serving of canned tuna contains about 20 grams of protein and only 90 calories! This makes it an excellent choice for anyone looking to lose weight without sacrificing flavor or satisfaction.
Additionally, tuna is rich in omega-3 fatty acids, which are known for their heart health benefits. A diet rich in omega-3s can help reduce inflammation and improve cardiovascular health.
Plus, incorporating fish into your meals a couple of times a week is associated with a lower risk of heart disease, according to a study published in the American Journal of Cardiology.
Sweet Chili Sauce: The Perfect Companion
Now, let’s talk about the sweet chili sauce. This delightful condiment is a perfect blend of sweetness and heat that elevates any dish.
Did you know that the average American consumes about 22 teaspoons of added sugar daily? By using sweet chili sauce in moderation, you can enjoy that sweet kick without going overboard. Just keep an eye on the portion sizes!
Making your own sweet chili sauce is simple and allows you to control the ingredients. You can adjust the sweetness and heat to suit your taste, making it a versatile addition to your culinary arsenal.
The Crunchy Slaw
No slider is complete without a good slaw! A crunchy, colorful slaw not only adds texture but also boosts the nutritional value of your meal. Cabbage, carrots, and bell peppers are all low in calories but high in fiber, making them excellent choices for a weight loss diet.
Fiber keeps you feeling full longer, which is crucial when trying to maintain a calorie deficit.
Why Fiber Matters
Fiber is your best friend in weight loss. According to the Journal of Nutrition, increasing fiber intake can lead to a reduction in body weight and body fat. It helps slow digestion, keeping hunger at bay.
The recommended daily intake of fiber is around 25 grams for women and 38 grams for men, but most people fall short. Adding a slaw to your meals can be a delicious way to boost your fiber intake!
How to Make Tuna and Sweet Chili Sliders
Now that we’ve covered the nutritional benefits, let’s get to the fun part: the recipe! Here’s how to whip up these Tuna and Sweet Chili Sliders in your kitchen.
Ingredients
For the Tuna Patties:
- 2 cans (5 oz each) of tuna, drained
- 1/2 cup breadcrumbs (whole wheat for a healthier option)
- 1/4 cup finely chopped green onions
- 1/4 cup mayonnaise (Greek yogurt for a lighter option)
- 1 egg, beaten
- 1 tablespoon soy sauce
- 1 teaspoon garlic powder
- Salt and pepper to taste
For the Sweet Chili Sauce:
- 1/4 cup sweet chili sauce
- 1 tablespoon lime juice
- 1 teaspoon sriracha (optional for extra heat)
For the Slaw:
- 2 cups shredded cabbage (green or purple)
- 1 cup shredded carrots
- 1 bell pepper, thinly sliced (any color)
- 1 tablespoon olive oil
- 1 tablespoon apple cider vinegar
- Salt and pepper to taste
For Assembly:
- Mini slider buns (whole grain preferred)
- Fresh cilantro or parsley for garnish (optional)
Instructions
Step 1: Prepare the Tuna Patties
- In a large mixing bowl, combine the drained tuna, breadcrumbs, green onions, mayonnaise, beaten egg, soy sauce, garlic powder, salt, and pepper. Mix until well combined.
- Shape the mixture into small patties, about 2 to 3 inches in diameter. You should get around 8-10 patties.
Step 2: Cook the Patties
- Heat a non-stick skillet over medium heat and add a drizzle of olive oil.
- Cook the patties for about 3-4 minutes on each side or until golden brown. Remove from the skillet and let them rest on a paper towel to absorb any excess oil.
Step 3: Make the Sweet Chili Sauce
- In a small bowl, mix the sweet chili sauce, lime juice, and sriracha (if using). Adjust the flavors to your liking.
Step 4: Prepare the Slaw
- In a large bowl, combine the shredded cabbage, carrots, and bell pepper.
- In a small bowl, whisk together the olive oil, apple cider vinegar, salt, and pepper. Pour the dressing over the slaw and toss to combine.
Step 5: Assemble the Sliders
- Slice the mini buns in half and place a tuna patty on the bottom half.
- Drizzle some sweet chili sauce over the patty, then top with a generous helping of slaw.
- Cap it with the top half of the bun and garnish with fresh cilantro or parsley if desired.
Serving Suggestions
These Tuna and Sweet Chili Sliders are perfect for a light lunch or a hearty snack. Pair them with a side of fresh fruit or a light salad for a complete meal. They are also a great option for gatherings or game days, as they are easy to eat and full of flavor.
Nutritional Breakdown
Each slider is approximately:
- Calories: 130
- Protein: 11g
- Carbohydrates: 15g
- Fat: 4g
- Fiber: 2g
This makes them a fantastic option for those aiming to keep their meals healthy while still enjoying great flavors.
A Flavorful Step Towards Better Eating
Incorporating Tuna and Sweet Chili Sliders into your diet is a fantastic way to enjoy delicious food while staying on track with your weight loss goals.
The combination of protein-packed tuna, zesty sauce, and crunchy slaw creates a well-balanced meal that satisfies cravings without the guilt. Whether you’re meal prepping for the week or looking for a quick dinner solution, these sliders are sure to please.
So, gather your ingredients and get ready to serve up some smiles at your table. Enjoy every bite, knowing you’re making a nutritious choice that’s bursting with flavor!