Recipe: BBQ pulled jackfruit

Eating Right | Recipes | September 13, 2019
cheese sauce with raw broccoli
Can you tell the difference between jackfruit and pulled pork?

Jackfruit is a tropical fruit used often in Asian cuisines. It can be used in savory or sweet dishes. In this recipe, it looks remarkably like "pulled" pork or chicken. The texture of jackfruit is starchy and fibrous. It's a great source of fiber.

In the United States, you'll find it in specialty stores in the canned or frozen foods sections.

Serves 4-6

Ingredients:

1 tablespoon olive oil
1 shallot minced
1 clove of garlic pressed or minced
1/4 cup ketchup
1/4 cup Dijon mustard
3/4 cup tomato paste
1/4 cup packed brown sugar
1 teaspoon apple cider vinegar
½ teaspoon paprika
Liquid Smoke (or substitute smoked paprika instead of regular paprika)
1 tablespoon Worcestershire sauce
1 teaspoon chili powder
1 can (14-ounce) Jackfruit (drained, rinsed and broken up)

Directions:

In a large saucepan, heat oil, over medium-high heat. Add the shallot and garlic, sauté until soft.

Reduce heat to low and add the ketchup, Dijon, tomato paste, vinegar, paprika, (liquid smoke), Worcestershire sauce, chili powder, brown sugar. Stir for about 3 minutes until well combined. Add the jackfruit and heat through for at least 5 minutes. 

Serve warm over rice or on a bun or as a side.

Nutrition facts: 

220 calories, 3g protein, 3.5g fat, 45g carbs, 590mg sodium (not including a bun or rice)

Recipe from Cecilia JacobsonRegistered Dietitian for the Oregon Heart and Vascular Institute at PeaceHealth Sacred Heart Medical Center at RiverBend.