Jackfruit BBQ

If you eat mostly vegan or vegetarian and find yourself jonesing for the taste of pulled pork, you are in luck. With jackfruit BBQ, you get the sauciness and meatiness you crave but without the saturated fat and cholesterol. Unfortunately, it’s low in protein and iron compared to meat, but high in vitamin C. I enjoy eating eat the shredded fruit inside a 100% whole-grain bun with pickles and coleslaw tucked inside. Or try it inside a lettuce wrap.

Michelle Dudash Jackfruit BBQ

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Ingredients:
1 tablespoon extra-virgin olive oil
4 cups jackfruit, the stringy part, chopped a few times
1/2 onion, thinly sliced
2 garlic cloves, halved
1 teaspoon chili powder
3/4 cup vegetable broth
1/2 cup BBQ sauce
1/4 teaspoon salt
Freshly ground black pepper
2 teaspoons apple cider vinegar

Directions:
Place a large skillet on medium heat.
Pour the oil into the hot pan.
Add the jackfruit, onion, and garlic, and stir. Cook 10 minutes while stirring occasionally, reducing heat as needed to gently cook the jackfruit and onion until tender.
Remove the garlic cloves.
Sprinkle in the chili powder.
Add the broth and BBQ sauce and simmer on low for 10 minutes.
Sprinkle with salt and pepper and drizzle in the apple cider vinegar.

Prep time: 10 minutes
Cook time: 25 minutes

Makes 5 servings, 1/2 cup each

Nutrition Facts (per serving): 200 calories, 4 g total fat (1 g saturated fat, 0 g trans fat), 450 mg sodium, 0 mg cholesterol, 42 g total carbohydrate (2 g fiber), 3 g protein, 3% DV iron, 3% DV calcium, 0% DV Vitamin A, 21% DV Vitamin C.

Michelle Dudash, RDN, is a registered dietitian nutritionist, author of the best-selling cookbook Clean Eating for Busy Families, and creator of the 4Real Food Reboot, an online meal planning program for weight loss.

You may also enjoy:
Ricotta-Stuffed Jackfruit with Cinnamon
Jackfruit Smoothie
Steve’s Grilled Shrimp Po’ Boy Sandwiches with Fresh Herb Mayonnaise
5-Ingredient Salmon Burgers
Tamari-Ginger Chicken Sliders with Quick Pickles & Pea Shoots

Jackfruit BBQ

By Team Dudash Published: July 8, 2018

    If you eat mostly vegan or vegetarian and find yourself jonesing for the taste of pulled pork, you are in luck. With jackfruit BBQ, …

    Ingredients

    Instructions

    1. Place a large skillet on medium heat. Pour the oil into the hot pan.
    2. Add the jackfruit, onion, and garlic, and stir. Cook 10 minutes while stirring occasionally, reducing heat as needed to gently cook the jackfruit and onion until tender.
    3. Remove the garlic cloves.
    4. Sprinkle in the chili powder.
    5. Add the broth and BBQ sauce and simmer on low for 10 minutes.
    6. Sprinkle with salt and pepper and drizzle in the apple cider vinegar.

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