BBQ Pulled Jackfruit Sliders

By Dani Rodriguez-Brindicci, MS, RDN

Don’t let this vegetarian recipe fool you! This decadent BBQ Pulled Jackfruit Sliders Recipe will please any meat lover…. even my meat loving husband gave it rave reviews! Jackfruit is a very large tropical fruit often used as a meat substitute. Rich in dietary fiber, it provides 2.5 g of fiber per serving or 10% of your daily value for fiber. Consuming a diet rich in fiber can benefit your health in many ways, including digestive health benefits, weight management, and reducing risk of developing certain diseases such as heart disease, cancer and type-2 diabetes.

Additionally, one serving of jackfruit contains 739 mg of potassium. Potassium impacts cardiovascular health by controlling electrical activity of the heart and lowering blood pressure. It also stabilizes the amount of water in our cells, maintains electrolyte balance, and ensures healthy joints and contraction of smooth muscles. Give this BBQ Pulled Jackfruit Sliders Recipe a try this weekend and see who you can surprise!

Ingredients:

BBQ Sauce:

• 2 chipotle peppers + 2 tablespoons of sauce from a can of chipotles in adobo sauce
• ½ cup ketchup
• ¼ cup apple cider vinegar
• ½ teaspoon Worcestershire sauce
• 2 garlic cloves
• 1 teaspoon Dijon mustard
• ½ teaspoon smoked paprika
• ½ teaspoon cumin
• Freshly ground black pepper

*For a quicker alternative try one of my two favorite BBQ sauces: Either the lower calorie, keto friendly option Kinder’s Zero Sugar BBQ Sauce available at Vons or for a spicier version try Trader Joe’s Organic Sriracha and Roasted Garlic BBQ Sauce.

Jackfruit:

• 2 tablespoon extra-virgin olive oil
• 1 small yellow onion, thinly sliced
• ½ teaspoon sea salt
• 1 (20-ounce) can un-ripe jackfruit, drained
• ½ cup water

*Try Trader Joe’s Green Jackfruit in Brine, drain thoroughly using strainer.

Quick Slaw:

• 2 cups shredded cabbage
• 1/4 cup chopped cilantro
• ½ tablespoon lime juice
• ½ teaspoon olive oil
• Sea salt and freshly ground black pepper

*If you purchase the BBQ sauce and the pre-chopped coleslaw this recipe can easily be made in under 30 minutes.

Instructions:

1. Make the BBQ sauce: In a food processor, blend the chipotle peppers, adobo sauce, ketchup, vinegar, garlic, mustard, paprika, cumin, and a few grinds of pepper until smooth. Set aside. If using the premade BBQ sauce, measure out about ½ cup.
2. Prepare the jackfruit by shredding the pieces with your hands and discarding any harder pieces of the core. In a large skillet, heat the olive oil to medium heat. Add the sliced onion and salt and cook, stirring occasionally, until soft, 6 to 8 minutes, turning down the heat as necessary. Next, add the shredded jackfruit and cook 5 minutes, stirring occasionally. If necessary, add a splash of water to keep it from sticking to the pan. Stir in the 1/2 cup water and half of the BBQ sauce. Turn the heat to low, cover, and let simmer for 20 minutes. Remove the cover and stir in half of the remaining BBQ sauce, reserving the rest for serving.
3. Make the slaw: In a medium-large bowl, combine the cabbage, cilantro, lime juice, olive oil, and pinches of salt and pepper.
4. Serve the sliders with the jackfruit, the slaw, and desired fixings.

If you have questions or are interested in learning more techniques to help build a healthy and nutritious lifestyle, contact one of our Registered Dietitian Nutritionists at the Outpatient Medical Nutrition Therapy Office or our Diabetes Self-Management Program located in the Torrance Memorial Specialty Center, 2841 Lomita Blvd., Suite 335, Torrance. Call 310-891-6707. https://www.torrancememorial.org/Nutrition