Cantonese BBQ Jackfruit

Cantonese BBQ Jackfruit is a delightful vegan dish that captures the essence of traditional Chinese barbecue flavors, featuring tender jackfruit marinated in a savory-sweet sauce. This dairy-free dish is perfect for a satisfying meal that is both unique and packed with flavor.

Ingredients

• Young green jackfruit in water - 400 grams (drained and rinsed)
• Soy sauce - 2 tablespoons
• Hoisin sauce - 1 tablespoon
• Maple syrup - 1 tablespoon
• Rice vinegar - 1 tablespoon
• Sesame oil - 1 teaspoon
• Garlic - 2 cloves (minced)
• Ginger - 1 teaspoon (grated)
• Five-spice powder - 1/2 teaspoon
• Red chili flakes - 1/4 teaspoon (optional)
• Vegetable oil - 1 tablespoon
• Green onions - 2 (sliced for garnish)
• Sesame seeds - 1 tablespoon (for garnish)

Steps

1. In a mixing bowl, combine soy sauce, hoisin sauce, maple syrup, rice vinegar, sesame oil, minced garlic, grated ginger, five-spice powder, and red chili flakes to make the marinade.
2. Add the drained and rinsed jackfruit to the marinade, making sure it is well coated. Let it marinate for at least 15 minutes, or up to 1 hour for deeper flavor.
3. Heat vegetable oil in a skillet over medium heat. Once hot, add the marinated jackfruit along with the marinade.
4. Cook the jackfruit for about 10-15 minutes, stirring occasionally, until it becomes tender and caramelized, allowing the sauce to thicken.
5. Using a fork or spatula, shred the jackfruit into smaller pieces to resemble pulled meat.
6. Serve the Cantonese BBQ jackfruit hot, garnished with sliced green onions and sesame seeds. Enjoy with steamed rice or in a wrap.

Nutrition

• Calories: 210
• Protein: 4 g
• Carbs: 35 g
• Fiber: 5 g
• Sugar: 7 g
• Sodium: 800 mg
• Cholesterol: 0 mg
• Total Fat: 5 g
• Saturated Fat: 0.5 g
• Unsaturated Fat: 4.5 g
• Water: 0.5 L

Health Benefits

• Rich in dietary fiber, which aids in digestion and promotes a healthy gut.
• Contains antioxidants and anti-inflammatory properties from the spices and sauces used.

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