BBQ JACKFRUIT WITH CAULIFLOWER RICE AND SLAW

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Jackfruit.

Nature’s way of replacing delicious pulled pork with (dare I say it) a lifesaving fruit.

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The young jackfruit does not have much of a taste on its own and is quite starchy but the magic happens when its cooked and shredded. The resemblance to pork could fool the biggest meat eaters out there.

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Making the choice to go vegan was not because I didn’t like the taste of pork, beef or chicken, it was for the animals. So yes, I get a little pumped when I find plant-based alternatives to my favorite dishes!

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This BBQ jackfruit would go great in a:

Sandwich

Taco

Salad

Spoon

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I decided to pair it tonight riced cauliflower and a quick slaw. I hope you enjoy!

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BBQ JACKFRUIT WITH CAULIFLOWER RICE AND SLAW

SERVES 2

INGREDIENTS

JACKFRUIT

  • 2 cloves garlic, minced
  • 1/4 cup diced onion
  • 2-3 tbsp vegetable broth or water
  • 20 oz can of young green jackfruit (I used Trader Joe’s)
  • 1 tbsp brown sugar
  • 1/2 tsp smoked paprika
  • 1/8 tsp cayenne pepper
  • 1/2 tsp garlic powder
  • 1/2 tsp cumin
  • 1/4 tsp chili powder
  • 1/4 tsp each of salt and pepper
  • 1/2-3/4 cup BBQ sauce (vegan, I use Trader Joe’s)

CAULIFLOWER RICE

  • 15 oz package of riced cauliflower or a head of cauliflower, riced
  • 1/4 cup diced onion
  • salt and pepper to taste
  • optional: 1 tbsp olive oil
  • 3 tbsp nutritional yeast
  • 3 tbsp hemp seeds

QUICK SLAW

  • Slaw mix with green/purple cabbage and carrots
  • juice of a lemon
  • 1-2 tbsp vinegar
  • salt and pepper to taste

DIRECTIONS

  1. Drain, rinse and dry jackfruit. Slice up jackfruit into small slivers.
  2. Mince up the garlic cloves and dice the onion. Set aside 1/4 cup of onion for the cauliflower rice.
  3. Saute garlic and 1/4 cup onion with vegetable broth or water in a pan over medium heat for 5 minutes.
  4. While the garlic and onion are cooking: in a bowl, season the jackfruit with brown sugar, paprika, cayenne, garlic powder, cumin, chili powder, salt and pepper. Mix well.
  5. Add seasoned jackfruit to pan with a tablespoon of oil. Cover and cook for 10 min on medium heat.
  6. Remove pan from heat and mash the jackfruit with a potato masher or shred with a fork. Then add the barbecue sauce and lower heat to low. Cook for another 10-20 minutes. The longer the more the flavors will deepen.
  7. While the jackfruit is simmering, make the slaw by adding all the slaw ingredients to a bowl and place in the refrigerator.
  8. Prepare the cauliflower. Place chopped cauliflower in a food processor until riced if you did not buy pre-riced cauliflower.
  9. Heat oil and onion in a sauce pan over medium heat for 5 minutes. Add cauliflower rice to pan and heat until warm. Stir well. I cooked it for another 5 minutes.
  10. Remove the rice from the heat and add salt, pepper, hemp seeds and nutritional yeast.
  11. Serve the cauliflower rice, slaw and bbq jackfruit together in a bowl, in a taco, or on a bed of greens.

NUTRITION

Calories: 410        Fat: 10g        Saturated fat: 1g        Carbohydrates: 62g        Sugar: 18g        Sodium: 1050mg        Fiber: 19g        Protein: 19g

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Happy cooking,

Sherise Rae

One Comment Add yours

  1. Sonia Ramos says:

    Looks absolutely delicious!

    Liked by 1 person

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