When You Don't Know Jack

Barbeque Jackfruit

This past year, Beyond Meat has risen to mainstream popularity and has set off the creation of numerous copy cat plant-based products.  While it is exciting to see more meat-free options, especially if you care about animal welfare or the environment, these highly processed mock meats are essentially junk food that should be eaten as an occasional treat.

Why not consider a plant-based option that is actually a plant? Jackfruit is a fruit that, in cooked form, has the texture of chicken or pulled pork. You can find jackfruit in a can at many health food stores. However, if you have access to an Asian grocery store, you can buy it at a much cheaper price.

Below is a great make your own barbeque sauce. As I am aiming for a low-salt and low-sugar diet, I used Club House Salt-free barbeque chicken spice and tomato sauce to substitute for less
BBQ sauce.


Ingredients
2 20-ounce cans young green jackfruit in brine
1 tbs oil
1/2 onion, finely sliced
2 Tbsp brown sugar
2 tsp smoked paprika
1 tsp garlic powder
1/2 tsp freshly-ground black pepper
1/2 tsp chili powder
1/2 c vegetable broth
1 cup BBQ sauce, divided
 black pepper, to taste


Instructions
Drain and rinse the jackfruit. Cut out the dense inner core and discard. Transfer remaining fruit to a
large bowl and toss with brown sugar, smoked paprika, garlic powder, black pepper, and chili powder.
Heat oil in a large skillet over medium heat. Add thinly sliced onion and saute until translucent, about
5 minutes. Add jackfruit and cook, stirring, until jackfruit is beginning to brown, about 3-4 minutes.
Add vegetable broth and 3/4 cup BBQ sauce. Reduce heat and simmer, uncovered, 30 minutes or
until the sauce has thickened. Stir occasionally using the spoon to break apart the jackfruit chunks as
they soften.

Season to taste. Shred the jackfruit with two forks and top with additional BBQ sauce, if desired.