LowProRecipes.com

Koreen inspired pulled jackfruit

Yield

Number of servings: 6
Serving size: 1/3 cup (75 ml)

Ingredients

  • 1 can of Jackfruit green in brine (not syrup !)
  • ½ cup (125 ml) white wine
  • 1 pouch G. Washington’s rich brown seasoning & broth
  • ¼ cup (60 ml) water
  • 2 Tbsp (30 ml) maple syrup
  • 2 Tbsp (30 ml) soy sauce
  • 2 tsp (10 ml) sesame oil
  • 1 small onion, chopped
  • 1 apple, peeled and cut into cubes
  • 1 Tbsp (15 m) fresh ginger, chopped
  • 4 cloves of garlic, chopped

Preparation

  • Drain the canned jackfruit. Rince with fresh water and drain well. Put in slow cooker.
  • Add all other ingredients in the slow cooker. Cook on low for 6 hours.
  • After 6 hours of cooking, use a spoon or spatula to mash all the ingredients. You should obtain something that looks like shredded meat. At this point, the jackfruit is really soft and easy to ‘’mash’’. If there is too much broth left, cook for about 1 additional hour at high intensity. All the broth will be absorbed .
  • Serve on a bowl of low protein rice with a green vegetable. Can also be served  as ‘’wrap’’ in a boston lettuce leaf with pickled cucumber or carrot .

A sweet and savory delight, that tastes like a Koreen bbq !

Adapted from namelymarly.com

Nutritional facts

  • Energy
    70 kcal
  • Protein
    1 g
  • PHE
    40 mg
  • TYR
    26 mg
  • LEU
    60 mg
  • VAL
    50 mg
  • ILE
    38 mg
  • MET
    14 mg
  • LYS
    47 mg
  • Energy
    422 kcal
  • Protein
    5.7 g
  • PHE
    243 mg
  • TYR
    155 mg
  • LEU
    360 mg
  • VAL
    297 mg
  • ILE
    231 mg
  • MET
    85 mg
  • LYS
    283 mg
© Genevieve Lafrance 2019