Sure, here’s the revised Weight Watchers-friendly recipe for “Tuna” Salad Cucumber Stacks along with estimated SmartPoints per serving. Unfortunately, I can’t provide exact nutrition information, but I’ll outline the ingredients and their respective points to help you track them accurately.
“Tuna” Salad Cucumber Stacks
Ingredients:
- 2–3 large cucumbers
- 1 can chickpeas/garbanzo beans (approximately 15 oz), drained and rinsed
- 3–4 tablespoons light vegan mayo (1 SmartPoint per tablespoon)
- 2 tablespoons fresh lemon juice
- 1/2–1 stalk celery, finely diced
- A handful of diced red onion
- Dijon mustard, to taste (0 SmartPoints)
- 1/2 tsp salt, or to taste (0 SmartPoints)
- 1/4 tsp black pepper (0 SmartPoints)
- A dash of red chili flakes (optional, 0 SmartPoints)
- Fresh dill, to your liking (0 SmartPoints)
- A handful of finely diced pickles
- A splash of pickle juice (0 SmartPoints)
- Capers, to taste (0 SmartPoints)
Instructions:
- Prepare “Tuna” Salad: In a bowl, mash the chickpeas until chunky. Add vegan mayo, lemon juice, celery, red onion, Dijon mustard, salt, pepper, red chili flakes (if using), fresh dill, pickles, pickle juice, and capers. Mix well until combined.
- Slice Cucumbers: Slice the cucumbers into 1/2-inch thick pieces.
- Assemble Stacks: Take two cucumber slices and sandwich about a tablespoon of the “tuna” salad mixture between them to create mini sandwiches.
- Serve: Arrange the cucumber stacks on a platter, garnish with additional fresh herbs if desired, and serve immediately.
SmartPoints Calculation:
- Cucumbers: 0 Points
- Chickpeas: 0 Points
- Light vegan mayo (3–4 tbsp at 1 Point each): 3–4 Points
- Other ingredients (celery, red onion, spices, pickles, capers): minimal to 0 Points
Total Points for entire recipe: Approximately 3–4 Points
Points per serving: Depending on the number of servings you get, typically 2–3 cucumber stacks per serving.
For precise nutrition values (calories, macros), it’s best to calculate based on the specific brands and amounts of ingredients you use. This recipe provides a low-calorie, nutrient-dense snack option that aligns with Weight Watchers principles. Adjust ingredient quantities to suit your taste preferences and dietary needs.
“Tuna” Salad Cucumber Stacks
Introduction:
Dive into a refreshing and nutritious culinary experience with our “Tuna” Salad Cucumber Stacks. This innovative recipe replaces traditional tuna with protein-packed chickpeas, offering a plant-based twist that’s both satisfying and full of flavor. Whether served as a light meal, an appetizer, or a healthy snack, these cucumber stacks are perfect for those looking to incorporate more plant-based options into their diet without sacrificing taste.
Ingredients:
- Cucumbers: 2–3 large
- Chickpeas: 1 can (approximately 15 oz), drained and rinsed
- Light Vegan Mayo: 3–4 tablespoons (1 Point per tablespoon)
- Fresh Lemon Juice: 2 tablespoons
- Celery: 1/2–1 stalk, finely diced
- Red Onion: A handful, diced
- Dijon Mustard: To taste
- Salt: 1/2 tsp, or to taste
- Black Pepper: 1/4 tsp
- Red Chili Flakes: A dash (optional)
- Fresh Dill: To taste
- Pickles: A handful, finely diced
- Pickle Juice: A splash
- Capers: To taste
Instructions:
- Prepare “Tuna” Salad:
Begin by mashing the chickpeas in a bowl until they achieve a chunky consistency. Add in the light vegan mayo, fresh lemon juice, finely diced celery, red onion, Dijon mustard, salt, black pepper, red chili flakes (if using), fresh dill, diced pickles, pickle juice, and capers. Mix thoroughly until all ingredients are well combined. Adjust seasoning to taste. - Slice and Prepare Cucumbers:
Wash the cucumbers thoroughly and slice them into rounds approximately 1/2-inch thick. These will serve as the base for your cucumber stacks. - Assemble the Stacks:
Take two cucumber slices and sandwich about a tablespoon of the prepared “tuna” salad mixture between them, pressing gently to adhere. Repeat with the remaining cucumber slices and filling to create several stacks. - Garnish and Serve:
Arrange the assembled cucumber stacks on a serving platter. Garnish with additional fresh dill or parsley for a burst of color and freshness. Serve immediately to enjoy the crisp texture and savory flavors of this delightful dish.
Additional Information:
Nutritional Benefits:
- Protein: Chickpeas are a rich source of plant-based protein, which is essential for muscle repair and overall health.
- Fiber: Both chickpeas and cucumbers contribute fiber, aiding in digestion and promoting a feeling of fullness.
- Low Calories: Cucumbers are low in calories and high in water content, making them a hydrating and diet-friendly choice.
- Vitamins and Minerals: This dish is packed with vitamins from fresh vegetables like celery, red onion, and pickles, providing essential nutrients for overall well-being.
Customization and Variations:
Experiment with different herbs and spices to personalize the “tuna” salad mixture. Consider adding chopped fresh parsley, basil, or a squeeze of lime juice for added zest. For a creamier texture, increase the amount of vegan mayo or incorporate mashed avocado.
Serving Suggestions:
These cucumber stacks make a perfect appetizer for parties or gatherings. They can also be enjoyed as a light lunch paired with a side salad or whole grain crackers. The versatility of this dish allows it to be adapted to various dietary preferences, including vegan, vegetarian, and gluten-free diets.
Storage:
Store any leftover “tuna” salad mixture in an airtight container in the refrigerator for up to 3 days. Assemble cucumber stacks just before serving to maintain their crispness and freshness.
Conclusion:
Elevate your culinary repertoire with our “Tuna” Salad Cucumber Stacks, a harmonious blend of fresh ingredients and savory flavors. Whether you’re exploring plant-based eating or simply seeking a nutritious snack, these stacks offer a delicious way to indulge guilt-free. Embrace the simplicity and health benefits of this recipe while delighting your taste buds with every bite.