We southerners love our barbecue! If you’re looking for heart healthy recipes for the summer or can no longer enjoy meat, try this recipe which mimics the flavors of barbecue pulled pork. Samantha Stewart, R.D. with our intensive cardiac rehabilitation program found this barbecue recipe made with jackfruit. Jackfruit comes from a jackfruit tree and is a cousin to fig trees, among others. You’ll want the canned version in water for this recipe. Samantha demonstrated the easy recipe recently on KATV Good Morning Arkansas.
Pair it with your favorite whole wheat bun and sides and you have an easy, healthy summertime meal!
- 2 20oz cans young green jackfruit
- ¼ cup barbecue seasoning
- ¾ cup barbecue sauce
- Rinse, drain, and thoroughly dry jackfruit. Chop off the center “core” portion of the fruit and discard. Place in a mixing bowl and set aside.
- Mix together barbecue seasoning and add to jackfruit. Toss to coat.
- Heat a large skillet over medium heat. Once hot, add 1-2 Tbsp oil of choice and seasoned jackfruit (use more oil, as needed, if increasing batch size). Toss to coat and cook for 2-3 minutes to achieve some color.
- Add barbecue sauce and thin with enough water to make a sauce. Stir and reduce heat to low- medium and cook for about 20 minutes (up to 35 minutes on low for a deeper flavor).
- Remove lid and stir occasionally. TIP: For a finer texture, use two forks to shred the jackfruit as it cooks down.
- Once the jackfruit has been properly simmered, turn up heat to medium-high and cook for 2-3 more minutes to get a little extra color/texture. Then remove from heat.
- Place generous portions of slaw on the bottom buns, top with generous serving of barbecue jackfruit, and cashews. Serve with extra barbecue sauce!
- Leftover jackfruit keeps for up to a couple days in the fridge, though best when fresh.
For other great heart healthy recipes and meal ideas, check out the recipes page on our blog.