The low, steady heat of a slow cooker tenderizes the jackfruit into melt-in-your-mouth strands that soak up all the flavors of a prepared barbecue sauce. Be sure to use young jackfruit canned in brine, not the ripe fruit processed with syrup. Serve on buns with coleslaw and extra sauce.
- 1 small onion, quartered and thinly sliced (1 cup)
- 2 Tbs. olive oil
- 3 cloves garlic, minced (1 Tbs.)
- 1 tsp. salt
- 1 tsp. chili powder
- 1 tsp. dried oregano
- 1 tsp. sugar, optional
- 1/2 tsp. ground black pepper
- 1 bay leaf
- 1 1/2 cups (one 12-oz. bottle) prepared barbecue sauce
Place jackfruit in large bowl, and cover with water. Soak 30 minutes. Drain, and pull apart pieces with fingers so they just begin to look shredded. Remove seeds.
Stir together jackfruit, onion, olive oil, garlic, salt, chili powder, oregano, sugar (if using), pepper, bay leaf, and 1 ½ cups water in 4- to 6-quart slow cooker. Cover, and cook on high 4 hours. Shred jackfruit into strands with 2 forks.
Stir in barbecue sauce, reduce slow cooker to low, and cook 1 hour, or until sauce thickens. Season with salt and pepper, if desired.
- Calories: 84
- Carbohydrate Content: 10 g
- Fiber Content: 1 g
- Protein Content: 1 g
- Saturated Fat Content: 0.5 g
- Sodium Content: 906 mg
- Sugar Content: 0.5 g