Pulled Jackfruit

This recipe was created by HSUS’s expert chefs and approved by HSUS’s team of registered dietitians. It is perfect for college & university food service as well as healthcare institutions and hospitals.

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Servings: 15

Serving size: 1/4 cup

Ingredients

6 cups Jackfruit, green, in water or brine, or vacuum packed
3 tablespoons Oil, olive or canola
2 cups Onion, diced
2 tablespoons Garlic, fresh, minced

Mexican/BBQ Flavor
2 teaspoons Chipotle paste
2 teaspoons Chili powder
1 tablespoon Cumin, ground

Asian Flavor
1 tablespoon Soy sauce
1 tablespoon Ginger, fresh, minced or grated
1 tablespoon Sesame oil

Preparation

1. Preheat oven to 350 degrees Fahrenheit.
2. Drain jackfruit in a colander. If in brine, rinse lightly to remove some of the salt. Remove seeds and set aside.
3. Heat an oven-proof skillet on medium heat and add oil. Add onion and sauté 5 minutes until golden.
4. Add garlic and flavor ingredients and sauté another 3 minutes. Add jackfruit and 1 cup water or low sodium vegetable stock. Sauté another 5 minutes until water mostly evaporates, while using a wooden spoon to pull or shred the jackfruit into strands.
5. Distribute jackfruit evenly in bottom of the pan and bake in oven for 10-15 minutes until jackfruit is more dried and slightly crisped. See serving suggestions for plating.

Serving suggestion

Serve jackfruit in a taco, on a bun or in a lettuce wrap with fresh vegetables, coleslaw and cilantro. The jackfruit can be topped with salsa, barbecue sauce or hoisin sauces, as desired.

Nutrition information

Calories: 84 Total Fat: 4g Saturated Fat: 0.5g Monounsaturated Fat: 2.3g Polyunsaturated Fat: 0.7g Trans Fat: 0g Cholesterol: 0mg Carbohydrate: 13g Fiber: 0.5g Total Sugars: 0.6g Protein: 0.5g Sodium: 93mg Vitamin A: 6μg Vitamin C: 6mg Calcium: 33mg Iron: 0.4mg Folate: 9μg