Jackfruit "Crab" Cakes

Jackfruit "Crab" Cakes

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From: EatingWell.com, March 2019

These vegetarian "crab" cakes are made with jackfruit, a tropical fruit with a chewy, meatlike texture. Jackfruit has a mild, slightly sweet flavor like crabmeat. All that's needed to make these a full meal is a flavorful dipping sauce and a lightly dressed side of greens.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 1 (20 ounce) can green jackfruit in brine, rinsed and finely chopped
  • ⅓ cup finely chopped red bell pepper
  • ¼ cup canola mayonnaise
  • 2 teaspoons liquid aminos seasoning (see Tip)
  • ½ teaspoon ground pepper
  • ½ teaspoon kosher salt
  • 2 large hard-boiled eggs, peeled and finely shredded
  • 1 large egg
  • ¾ cup panko breadcrumbs, divided
  • 6 tablespoons chopped fresh cilantro, divided
  • 6 tablespoons lime juice, divided (from 3 limes)
  • 6 tablespoons olive oil, divided
  • Cooking spray
  • 1 medium ripe avocado, peeled and halved
  • ¼ cup water
  • 10 ounces mixed salad greens (10 cups)

Preparation

  • Prep

  • Ready In

  1. Combine jackfruit, bell pepper, mayonnaise, liquid aminos, pepper, salt, hard-boiled eggs, egg, ¼ cup panko and 2 tablespoons each cilantro and lime juice in a medium bowl. Shape into 8 (3-inch) patties and place on a rimmed baking sheet. Sprinkle the tops of the patties evenly with ¼ cup panko; press gently to adhere. Cover the patties and refrigerate for 30 minutes.
  2. Heat 1½ tablespoons oil in a large nonstick skillet over medium-high heat. Add 4 patties to the pan, panko-side down; cook until golden brown on the bottom, about 3 minutes. Sprinkle with 2 tablespoons panko, coat with cooking spray and carefully turn over. Cook until golden brown, 2 to 3 more minutes. Repeat with 1½ tablespoons oil and the remaining patties, panko and cooking spray.
  3. Place avocado, water, 2 tablespoons lime juice, 1 tablespoon oil and the remaining ¼ cup cilantro in a mini food processor; process until well blended, about 30 seconds.
  4. Whisk the remaining 2 tablespoons each lime juice and oil in a large bowl. Add mixed greens and toss to coat. Divide the dressed greens among 4 plates; top with the cooked patties and avocado sauce.
  • Tip: Look for liquid aminos seasoning, such as Bragg's, with other condiments, at natural-foods stores or online. Made from soybeans, it tastes similar to soy sauce but with an extra smoky kick. You can substitute soy sauce or tamari.
  • Read more: What is Jackfruit & Should You Eat It?

Nutrition information

  • Serving size: 2 cakes
  • Per serving: 548 calories; 44 g fat(6 g sat); 14 g fiber; 30 g carbohydrates; 10 g protein; 148 mcg folate; 145 mg cholesterol; 3 g sugars; 0 g added sugars; 2,694 IU vitamin A; 39 mg vitamin C; 123 mg calcium; 3 mg iron; 785 mg sodium; 580 mg potassium
  • Nutrition Bonus: Vitamin C (65% daily value), Vitamin A (54% dv), Folate (37% dv)
  • Carbohydrate Servings: 2
  • Exchanges: 9 fat, ½ fruit, ½ medium-fat protein, ½ starch, ½ vegetable

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