Total Time: 0:55
Prep time: 0:10
Cook time: 0:45
80cals per portion.
If you have never tried jackfruit, this is a great way to start. Lovely served in a brioche bun and an ideal veggie option at a BBQ or supper.
Calorie controlled cooking spray 4spray(s) or oil if you prefer. 1small onion, thinly sliced 2 clove(s) garlic crushed 1 1⁄2 tablespoons smoked paprika 2 teaspoons ground Cumin 1 large can tinned tomatoes 2 tablespoons barbecue sauce 1 teaspoon hot pepper sauce (Tabasco) 2 x 400g tins Jackfruit drained
Mist a large pan with cooking spray and set over a medium heat. Add the onion and cook for 6-8 minutes until soft, then add the garlic and spices and cook for another minute. Add the tomatoes, along with half a tin of water, the barbecue sauce, Tabasco sauce and jackfruit, and season to taste. Cover and gently simmer for 15 minutes, then remove the lid and simmer for another 20 minutes until the sauce has reduced and the jackfruit has started to break down. Roughly shred the jackfruit with two forks.
If you are using in a brioche bun, split the buns and toast until golden, then top with lettuce, tomato and jackfruit.
The pulled jackfruit will keep covered in the fridge for up to 2 days.