Recipes ofKurt Dixon

Registered Dietitian Nutritionist

Body Refined, a Health & Wellness practice

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Barbecued Pulled Jackfruit Sandwiches

Thursday, September 21, 2017
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Total time
30 minutes
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Preparation time
15 minutes
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Portions
5

Skip the meat, extra fat and calories with a dreamy barbecue pulled jackfruit sandwich. This smoky, sweet and tangy sandwich is proof that plant based food can be just as delicious as the real thing!

Ingredients
or2 20-ounce can jackfruit in water drained and patted dry
or1 teaspoon paprika
or1 teaspoon chili powder
or1/2 teaspoon turmeric powder
or1/4 teaspoon salt
or1 tablespoon vegetable oil
or3/4 cup barbecue sauce (I like smoky or spicy)
or5 Buns of pepperidge Farm, Whole Wheat, Hamburger Buns (255 g)
Preparation
1.
Either cut the hard end of the jackfruit (the tough part that doesn’t shred) or press it until it flattens and becomes easy to pull apart. Shred the remaining part using your fingers.
2.
Add shredded jackfruit to a bowl and toss with paprika, chili powder, turmeric and salt.
3.
In a large pan over medium high heat, add oil and jackfruit. Cook for 3 minutes.
4.
Add barbecue sauce along with 2 tablespoons water and stir. Lower heat, cover and simmer for 15 minutes - stirring every 5 minutes to prevent the sauce from burning.
5.
Warm up burger buns and top with jackfruit and veggies of your choice. Tastes really good if topped with coeslaw. Serve.
Nutritional information
Per 100 gPer sandwich (324 g)% DRI
Energy137 kcal446 kcal22 %
Fat2 g6 g9 %
Fatty acids, total saturated1 g3 g14 %
Cholesterol0 mg0 mg0 %
Sodium240 mg777 mg32 %
Carbohydrate28 g91 g30 %
Sugars19 g60 gremove
Fiber2 g7 g29 %
Protein4 g11 gremove