For anyone experimenting with a plant-based diet, but missing their normal meaty meals, jackfruit could be a saving grace.
In Omari McQueen’s recipe, slow-cooked jackfruit soaks up all the barbecue flavours and has a texture similar to pulled pork – so you won’t feel like you’re missing out on anything.
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Nutrition Facts
Barbecue jackfruit
Amount Per Serving
Calories 177
Calories from Fat 36
% Daily Value*
Fat 4g6%
Saturated Fat 1g6%
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Sodium 272mg12%
Potassium 290mg8%
Carbohydrates 37g12%
Fiber 2g8%
Sugar 8g9%
Protein 1g2%
Vitamin A 258IU5%
Vitamin C 8mg10%
Calcium 81mg8%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.
Barbecue jackfruit
Omari McQueen’s recipe for spiced jackfruit is perfect loaded into a wrap with lots of fresh salad.
Servings: 4 people
Calories: 177kcal
Equipment
- Saucepan
- Baking tray
Ingredients
- 400 g tin jackfruit drained
- 1 tbsp olive oil
- 1 onion chopped
- 2 garlic cloves crushed
- 1 tsp dried thyme
- 1 tsp jerk spice mix
- 4 tbsp of your favourite barbecue sauce
- 200 ml tin chopped tomatoes
- 2 tsp white wine vinegar
- salt
- black pepper
Method
- Remove the seeds from the tinned jackfruit and cut any large pieces in half.
- Heat the oil in a saucepan over a medium heat. Add the chopped onion and cook, stirring often, for five minutes until softened. Add the crushed garlic and cook for another one minute.
- Add the thyme and jerk spice mix, then stir in the jackfruit, barbecue sauce, chopped tomatoes, vinegar and 150ml water. When the sauce starts to bubble, turn the heat to low, cover with a lid, and simmer for 30 minutes. Stir the sauce every now and then to stop it sticking to the bottom of the pan.
- Take the lid off and cook for another five minutes until the sauce has reduced and thickened.
- Preheat the oven to 220°C/425°FC/Gas 7. Line a large baking tray with baking paper.
- Spoon the jackfruit onto the lined baking tray. Now the fun bit! Using two forks, pull the jackfruit into strips, so it looks shredded. Add a splash of water to the sauce in the pan and spoon it over the shredded jackfruit until coated. Place in the oven for 15 minutes until starting to crisp at the edges.
- I like to spoon the jackfruit on top of tortillas, with any spare sauce, and top with chopped avocado, tomato, coleslaw and some fresh coriander. A spoonful of dairy-free creme fraiche and salsa is great too.
Nutrition
Calories: 177kcal | Carbohydrates: 37g | Protein: 1g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 272mg | Potassium: 290mg | Fiber: 2g | Sugar: 8g | Vitamin A: 258IU | Vitamin C: 8mg | Calcium: 81mg | Iron: 1mg
Omari McQueen’s Best Bites Cookbook by Omari McQueen, photography by Xavier Buendia, is published by Scholastic UK.
Omari McQueen's Best Bites Cookbook (star of TV's What's Cooking, Omari?)
- Amazon Kindle Edition
- McQueen, Omari (Author)
- English (Publication Language)
Last update on 2024-04-21 / Affiliate links / Images from Amazon Product Advertising API
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