BBQ Pulled Jackfruit

BBQ Pulled Jackfruit is a delicious plant-based alternative to traditional pulled pork, bursting with smoky flavors and tender texture. This dish is perfect for a hearty meal that's both satisfying and nutritious.

Ingredients

• Canned young green jackfruit in water - 400g
• Olive oil - 1 tablespoon
• Onion - 1 medium, finely chopped
• Garlic - 2 cloves, minced
• Smoked paprika - 1 teaspoon
• Cumin - 1 teaspoon
• Chili powder - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• BBQ sauce - 100ml
• Whole wheat burger buns - 2
• Coleslaw (optional) - 100g

Steps

1. Drain and rinse the canned jackfruit. Remove the core and seeds, then shred the jackfruit pieces using your hands or a fork.
2. In a large skillet, heat the olive oil over medium heat. Add the chopped onion and sauté for 3-4 minutes until translucent.
3. Add the minced garlic, smoked paprika, cumin, chili powder, salt, and black pepper to the skillet. Sauté for another minute until fragrant.
4. Add the shredded jackfruit to the skillet and stir well to combine with the spices and onion.
5. Pour in the BBQ sauce and mix thoroughly. Reduce the heat to low and let it simmer for 15-20 minutes, stirring occasionally, until the jackfruit is tender and well-coated with sauce.
6. While the jackfruit is cooking, toast the whole wheat burger buns until golden brown.
7. Serve the pulled jackfruit on the toasted buns and top with coleslaw if desired.

Nutrition

• Calories: 350
• Protein: 15 g
• Carbs: 50 g
• Fiber: 10 g
• Sugar: 6 g
• Sodium: 800 mg
• Cholesterol: 0 mg
• Total Fat: 8 g
• Saturated Fat: 1 g
• Unsaturated Fat: 7 g
• Water: 0.2 L

Health Benefits

• Rich in fiber, promoting digestive health.
• Low in calories and cholesterol-free, making it heart-healthy.

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