Shredded Jackfruit Recipe

Disclaimer: Jackfruit is NOT a significant source of protein.

This plant-based Shredded Chicken recipe replicates the texture and mouthfeel of traditional shredded chicken, making it perfect for sandwiches, wraps, tacos, and salads. Using a combination of jackfruit and other plant-based ingredients, this dish rips easily and provides a satisfying, protein-packed alternative to meat.

Ingredients

• 2 cans (20 ounces total), Canned Jackfruit in brine or water (not in syrup) - drained and rinsed
• 2 cups Vegetable Broth
• 1 medium-sized Onion, finely chopped
• 3 Garlic Cloves, minced
• 2 tablespoons Olive Oil
• 2 tablespoons Low sodium Soy Sauce or Tamari
• 1 tablespoon Tomato Paste
• 1 teaspoon Smoked Paprika
• 1 teaspoon Cumin
• 1/2 teaspoon Chili Powder
• Salt and Pepper, to taste (skip the salt or sub' for MSG if you're limiting your sodium intake)

Equipment

• Cutting board and knife
• Large skillet or non-stick pan
• Forks or potato masher
• Mixing spoon

Instructions

1. Shred the jackfruit using your hands or forks, breaking it into smaller pieces that resemble shredded chicken. Set aside.


2. In a large skillet or non-stick pan, heat the olive oil over medium heat. Add the finely chopped onion and minced garlic, sautéing until the onion becomes translucent and fragrant.


3. Stir in the shredded jackfruit, soy sauce, tomato paste, smoked paprika, cumin, and chili powder. Mix well to coat the jackfruit with the seasoning.


4. Pour in the vegetable broth, ensuring that the jackfruit is submerged. Bring the mixture to a simmer, then reduce the heat to low and let it cook for about 20-25 minutes, stirring frequently.


5. As the mixture simmers, use forks or a potato masher to further shred the jackfruit until it reaches the desired texture. The jackfruit will become tender and more chicken-like as it cooks and absorbs the flavors.


6. Adjust the seasoning with salt and pepper to taste, and cook for an additional 5 minutes (or until it has absorbed the broth) to let the flavors meld together.

Once done, remove the plant-based shredded chicken from the heat and set it aside to cool slightly before using it in your recipes.

Nutritional Facts

6 servings total | Serving size: approx 3/4 cup

Calories: 160
Total Fat 5g, 8% DV*
   Saturated Fat 0.7g, 4% DV*
   Trans Fat 0g, 0% DV*
Cholesterol 0mg, 0% DV*
Sodium 480mg, 20% DV*
Total Carbohydrate 25g, 9% DV*
   Dietary Fiber 6g, 24% DV*
   Sugars | 2g, 4% DV*
Protein 3g, 6% DV*
Vitamin D 0mcg, 0% DV*
Calcium 77mg, 6% DV*
Iron 2mg, 11% DV*
Potassium 739mg, 16% DV*

*The % Daily Value (DV) tells you much much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.