Pulled Jackfruit for Sandwiches

September 11, 2017

Jackfruits may look strange but don't be deceived, they are filled with health benefits and make a great alternative to meat, especially when it comes to a “vegetarian” version of a pulled pork sandwich.

Pulled Jackfruit for Sandwiches

A vegetarian version of one of our favourite sandwiches.

Ingredients:

• 2 x 20 oz cans unripe Jackfruit in brine
• 1 tablespoon olive oil
• 1 small cooking onion, sliced
• 3 cloves garlic, minced
• 1/4 cup vegetable broth  
• 3/4 cup your favorite BBQ sauce

Instructions:

Preheat your oven to 400F. Lightly grease a baking pan.

Drain and rinse the jackfruit. Cut the jackfruit into smaller pieces– removing the tough inner core.  

Add the olive oil to a large frying pan over medium-high heat, add the onions and garlic. Sauté until the onions are tender, about 5 minutes. Add in the chopped jackfruit and vegetable broth. Cover and continue to cook another 8 to 10 minutes, until the jackfruit is soft enough that it can be mashed.

With 2 forks, pull the jackfruit, until it breaks apart and looks pulled or shredded.  Transfer the jackfruit to a shallow baking pan & spread it in an even layer.  Bake it in the pre heated oven for 15 minutes.

Remove from oven and pour over 1/2 cup BBQ sauce, stir to combine. Pop it back in the oven for another 10 minutes, until the BBQ sauce starts to reduce & caramelize. Remove from the oven, stir in the remaining 1/4 cup of BBQ sauce & serve.

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