Denton A. Cooley Center
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Baltimore, MD 21205
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Recipe of the Month - 6 Ingredient Pulled Jackfruit

6 Ingredient Pulled Jackfruit
Prep Time
5 mins
Cook Time
40 mins
Total Time
45 mins
A healthy and incredibly tasty vegetarian and vegan alternative to pulled pork or chicken. Quick and easy to make. Even carnivores love it!

  • 2 20oz cans young green jackfruit, in brine or water (not in syrup!)
  • 1 tablespoon olive oil
  • 1/2 yellow onion, sliced
  • 3 cloves garlic, minced
  • 1/4 cup vegetable broth or water
  • 3/4 cup BBQ sauce
  1. Preheat your oven to 400F (200C). Lightly grease a baking pan.
  2. Drain and rinse the jackfruit. Cut the jackfruit into smaller pieces by cutting it from core to the edge for the most pulled texture (see photos).
  3. Add the olive oil to a large frying pan or skillet over medium-high heat, and when hot add the onions and garlic. Sauté until the onions are tender and beginning to brown, about 5 minutes. Add in the chopped jackfruit and vegetable broth. Cover and continue to cook another 8 to 10 minutes, until the jackfruit is soft enough that it can be mashed. Mash the jackfruit with potato masher, until it breaks apart and looks pulled or shredded.
  4. To finish the jackfruit spread in an even layer across the baking pan and then pop it in the oven for 15 minutes. Remove from oven and pour over 1/2 cup BBQ sauce and stir to combine. Toss it back in the oven for about 10 minutes, until it looks delicious and golden and even a few strands get a bit burnt. Remove from the oven and if desired stir in the remaining 1/4 cup of BBQ sauce to make it even saucier.


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