Healthy Family Project

BBQ Jackfruit Sandwich with Avocado Slaw

Move over pulled pork, there’s a new vegetarian and vegan-friendly alternative in town. Jackfruit, a large fruit native Asia, is making waves in the food scene. While ripe jackfruit is sweet and often served in desserts, unripe or young jackfruit had a less sweet, meatier texture making it a perfect substitution for meat. This BBQ jackfruit sandwich cooks in a homemade BBQ sauce and it topped with a delicious avocado coleslaw.

Nutrition Tip: Whether you eat this fruit as it is or combine it with savory spices, jackfruit contains 3 grams of protein per cup —a unique trait for a fruit!

BBQ Jackfruit Sandwich with Avocado Slaw

BBQ Jackfruit Sandwich with Avocado Slaw

This BBQ jackfruit sandwich cooks in a homemade BBQ sauce and it topped with a delicious avocado coleslaw.

Yield: 8 servings
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes

Ingredients

  • 3 cups young jackfruit, shredded
  • 1 tablespoon brown sugar
  • 1/2 teaspoon chili powder
  • 1 teaspoon garlic powder
  • 1/4 teaspoon pepper
  • 2 tablespoons vegetable oil
  • 3/4 cups no-salt-added ketchup
  • 3/4 cups no-salt-added tomato sauce
  • 1/4 cup yellow mustard
  • 2 tablespoons molasses
  • 2 avocados
  • 1 tablespoon lime juice
  • 1/4 teaspoon salt
  • 1 (16 oz.) bag coleslaw mix
  • 1/2 cup roasted sunflower seeds
  • 8 whole wheat buns

Instructions

  1. Chop jackfruit into small pieces. Sprinkle with brown sugar, chili powder, garlic powder and pepper. Stir to coat.
  2. Heat oil in large skillet over medium heat. Add jackfruit and cook, stirring occasionally, 2-3 minutes, or until lightly browned. Add ketchup, tomato sauce, mustard and molasses. Stir and reduce heat to low. Cover and simmer 15 minutes, stirring occasionally.
  3. Mash avocado, lime juice and salt in large bowl. Add cabbage and sunflower seeds. Stir to coat.
  4. Top buns with BBQ jackfruit and slaw.
Nutrition Information:
Yield: 8
Amount Per Serving: Calories: 319Total Fat: 12gCholesterol: 0mgSodium: 490mgCarbohydrates: 50gFiber: 17gSugar: 14gProtein: 8.5g

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Christine Pittman

About the Author

Christine Pittman is the author behind popular cooking sites - CookTheStory.com and TheCookful.com. As a mom of two, she enjoys sharing quick and easy, homemade and healthy recipes with families.

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