Barbecue Pulled Jackfruit Sandwiches

Barbecue Pulled Jackfruit Sandwiches

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From: EatingWell.com, November 2018

In this vegan copycat recipe of barbecue pulled pork, we swap out meat for jackfruit, a tropical fruit that when not fully ripe, has a texture similar to shredded pork. The mild-flavored fruit soaks up the delicious homemade barbecue sauce for a finger-licking-good sandwich filling. Top the sandwiches with a fresh slaw for a satisfying meal.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • ½ cup ketchup
  • 3 tablespoons molasses
  • 3 tablespoons cider vinegar, divided
  • 1 teaspoon vegan Worcestershire sauce
  • 1 teaspoon Dijon mustard
  • 1 teaspoon hot sauce, or to taste
  • ½ teaspoon onion powder
  • 1 (20 ounce) can green jackfruit in brine, rinsed and shredded
  • 3 tablespoons mayonnaise
  • ¼ teaspoon ground pepper
  • ⅛ teaspoon salt
  • 4 cups slaw mix
  • 4 whole-wheat buns, toasted

Preparation

  • Prep

  • Ready In

  1. Whisk ketchup, molasses, 1 tablespoon vinegar, Worcestershire, mustard, hot sauce and onion powder in a medium saucepan. Bring to a simmer over medium heat and cook, stirring, for 5 minutes. Add jackfruit and continue cooking, stirring, until heated through, about 5 minutes more.
  2. Whisk mayonnaise, remaining 2 tablespoons vinegar, pepper and salt in a medium bowl. Add slaw mix and toss well to coat. Place ½ cup jackfruit on the bottom of each bun. Top with ⅔ cup slaw and the bun top.

Nutrition information

  • Serving size: 1 sandwich
  • Per serving: 309 calories; 10 g fat(2 g sat); 9 g fiber; 53 g carbohydrates; 6 g protein; 73 mcg folate; 4 mg cholesterol; 2 g sugars; 18 g added sugars; 889 IU vitamin A; 24 mg vitamin C; 135 mg calcium; 3 mg iron; 857 mg sodium; 610 mg potassium
  • Nutrition Bonus: Vitamin C (40% daily value)
  • Carbohydrate Servings:
  • Exchanges: 1½ fat, 1½ starch, 1 other carbohydrate, 1 vegetable, ½ fruit

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