Jackfruit 101

June 2, 2016 | By | Comments (3)

Jackfruit is taking the internet (and our office) by storm. If you haven’t heard of or tried this newly popular southeast Asian fruit yet, prepare to be amazed. The photo below is indeed not featuring shredded chicken or pork, but jackfruit. Vegetarians, vegans, and those wanting the texture of pork without the ridiculous calories it brings can all rejoice!

1606w-barbecue-baked-sweet-potato-jackfruit

Slowly but surely getting easier to find, canned jackfruit is available in most Asian grocery stores and some health food stores. When buying jackfruit, skip the gigantic fresh ones and stick to canned. Be sure to choose a type labeled “young jackfruit in brine” because some jackfruit is canned in sugary syrup.

When you’re ready to cook, drain and rinse the jackfruit. It has a hard core that needs to be cut off and thrown away, leaving you with the soft (easily shreddable) edges.

1606w-cut-jackfruit

Using your fingers or two forks, finely shred the jackfruit until it resembles pulled chicken or pork.

1606w-shredded-jackfruit

You can actually eat the jackfruit once it’s shredded, but for the best texture we recommend heating it for several minutes in a pan over medium-high heat to evaporate excess moisture. Then toss in whatever sauce you’d like. The possibilities are endless, but here we went simple with some barbecue sauce.

Jackfruit doesn’t have any real nutritional benefits besides being a very low calorie alternative to meat, so be sure to pair it with a good source of protein. For example, we threw ours on top of a baked sweet potato with cooked spinach. Vegetarians would benefit from a dollop of plain Greek yogurt atop, and vegans might enjoy a drizzle of hummus instead.

Below is the nutritional break down for a serving of jackfruit from one can of Aroy-D brand (with no sauce or accompaniments). Most cans (depending on how big the inedible core is) contain about 1 cup of usable jackfruit, which comes out to two servings:

SERVES: 2 CALORIES 70; FAT 3.5 g (sat 0g); PROTEIN 0g; CARB 7g; FIBER 1.5g; SUGARS 0g; CHOL 0mg; SODIUM 298mg

1606w-barbecue-baked-sweet-potato-jackfruit-2

Keep reading:

COMMENTS

  1. 5 Things I Learned About Jackfruit While Watching a Test Kitchen Chef Cook with It – How to kill your time?

    […] learn more about jackfruit and how to get started cooking with it, be sure to read Jackfruit 101 from our friends at Cooking […]

    August 19, 2016 at 1:25 am
  2. 5 Things I Learned About Jackfruit While Watching a Test Kitchen Chef Cook with It | MyRecipes.com

    […] learn more about jackfruit and how to get started cooking with it, be sure to read Jackfruit 101 from our friends at Cooking […]

    August 18, 2016 at 4:15 pm
  3. Taste Test: What We’re Snacking on This Week | Cooking Light

    […] by 300 sustainable Indian farms, The Jackfruit Company is the world’s largest supplier of jackfruit products. Invested in making a vegetarian/vegan meat alternative that is both delicious and […]

    June 7, 2016 at 4:15 pm

Leave a Comment

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s