Tropical Tuna Salad – Weight Watchers Version

Prep Time: 10 minutes
Inactive Time: 30 minutes
Yield: Serves 4

Ingredients:

  • 2 (12 oz) cans tuna, drained
  • 1 (20 oz) can pineapple chunks in juice, drained
  • 1 (8 oz) can sliced water chestnuts in water, drained
  • 1 (11 oz) can mandarin oranges in juice, drained
  • ½ cup light mayonnaise (use a reduced-fat or light option to lower SmartPoints)
  • 3 teaspoons reduced-sodium soy sauce
  • 1 ½ teaspoons fresh lime juice
  • ⅓ cup green onions, diced

Preparation:

  1. Combine Ingredients:
    In a large mixing bowl, combine the drained tuna, pineapple chunks, sliced water chestnuts, and mandarin oranges. Stir gently to mix the ingredients without breaking up the tuna too much.
  2. Prepare Dressing:
    In a small bowl, whisk together the light mayonnaise, reduced-sodium soy sauce, and fresh lime juice until smooth and well combined.
  3. Mix Dressing with Salad:
    Pour the prepared dressing over the tuna mixture. Stir gently to ensure that all the ingredients are coated evenly with the dressing.
  4. Add Green Onions:
    Fold in the diced green onions. Mix gently to incorporate them into the salad.
  5. Chill:
    Cover the bowl and refrigerate the salad for at least 30 minutes before serving. This allows the flavors to meld together and enhances the overall taste.
  6. Serve:
    Serve the tropical tuna salad chilled. Enjoy as a refreshing and light meal or as a side dish.

Nutrition Information (Approximate per serving, assuming 4 servings):

  • Calories: 185 kcal
  • Total Fat: 7g
  • Saturated Fat: 1g
  • Cholesterol: 30mg
  • Sodium: 440mg
  • Total Carbohydrates: 17g
  • Fiber: 2g
  • Net Carbohydrates: 15g
  • Sugar: 12g
  • Protein: 14g

Weight Watchers SmartPoints:

  • SmartPoints: 5 per serving (based on the use of light mayonnaise and reduced-sodium soy sauce)

Additional Tips:

  • Light Mayonnaise: Using light mayonnaise helps reduce the calorie and fat content, making the salad more compatible with Weight Watchers’ guidelines.
  • Soy Sauce: Opt for reduced-sodium soy sauce to cut down on sodium intake without sacrificing flavor.
  • Flavor Variations: For added freshness, consider adding chopped cilantro or a few diced bell peppers.
  • Serving Suggestions: This salad works well as a stand-alone meal or as a filling for lettuce wraps. It can also be served over a bed of mixed greens for an extra nutrient boost.

Conclusion:

This Tropical Tuna Salad is a vibrant and tasty option for those following Weight Watchers. With its balanced flavors from pineapple and mandarin oranges, combined with a lighter mayonnaise dressing, it provides a satisfying and refreshing meal that fits within your Smart Points allowance. Enjoy this easy-to-make salad that’s perfect for meal prep or a quick lunch!