March 13, 2024

Heart Healthy Recipes: BBQ Pulled Jackfruit

For those who adore the classic flavours of barbecue but are seeking heart-healthy alternatives, or perhaps transitioning to a plant-based diet, this recipe for BBQ Pulled Jackfruit is a delightful discovery. Perfect for summer gatherings or any occasion where barbecue cravings strike, this dish captures the essence of traditional pulled pork without meat.

Ingredients:

  • 2 20oz cans young green jackfruit
  • ¼ cup barbecue seasoning
  • ¾ cup barbecue sauce

Instructions:

  1. Rinse, drain, and thoroughly dry the jackfruit. Remove the center “core” portion of the fruit and discard. Place the jackfruit in a mixing bowl and set aside.
  2. Mix the barbecue seasoning and add it to the jackfruit. Toss to coat evenly.
  3. Heat a large skillet over medium heat. Once hot, add 1-2 tablespoons of oil of choice and the seasoned jackfruit (adjust oil quantity if increasing batch size). Toss to coat and cook for 2-3 minutes to achieve some color.
  4. Add barbecue sauce and thin it with enough water to create a sauce consistency. Stir and reduce the heat to low-medium. Allow it to cook for about 20 minutes (up to 35 minutes on low for a deeper flavor).
  5. Remove the lid occasionally and stir. For a finer texture, use two forks to shred the jackfruit as it cooks down.
  6. Once the jackfruit has simmered properly, turn up the heat to medium-high and cook for an additional 2-3 minutes to enhance color and texture. Then, remove it from the heat.
  7. Place generous portions of slaw on the bottom buns, top with a generous serving of barbecue jackfruit, and cashews. Serve with extra barbecue sauce on the side!

Storage Tip:

Leftover jackfruit can be stored in the refrigerator for up to a couple of days, though it is best enjoyed when fresh.

With its tantalizing barbecue flavors and tender texture, this BBQ Pulled Jackfruit recipe offers a deliciously wholesome alternative that’s sure to satisfy barbecue cravings while keeping your heart and health in mind. Enjoy the taste of summer without compromising on nutrition or flavor!