Jackfruit “Beef” and Broccoli
My fiancé recently went on his bachelor trip, which means that I can cook all the fun things that he would normally be too picky to eat. I decided to make a vegan dish, jackfruit “beef” and broccoli.
What is Jackfruit? Jackfruit is a neutral tasting fruit with a consistency similar to chicken or pork. Because of it’s neutral taste, it will pick up the flavor of the sauce you’re making it in - which makes it perfect for this particular recipe. While it’s not a good protein source, it’s low in calories and has zero fat or sugar. It’s also very high in fiber and potassium and a great source of iron and calcium.
Finding jackfruit can be difficult. Upton’s Naturals has an “original” jackfruit package for sale. I couldn’t find this at my local Whole Foods, so I bought one that was pre-marinated in BBQ and soaked the marinade off.
Jackfruit “Beef” and Broccoli
1 package jackfruit
2 small florets broccoli
2 cloves garlic, minced
1/2 tsp ginger, minced
Olive Oil
Marinade:
1 1/2 tbsp water
1 tsp cream of tartar
1 tsp soy sauce
1 tsp sesame oil
Sauce:
1/2 cup chicken stock
2 tbsp flour
1 1/2 tbsp soy sauce
2 tsp brown sugar
1 tsp sesame oil
Mix the marinade in a medium bowl. Soak the jackfruit in the marinade for at least 15 minutes.
Mix sauce in a bowl and set aside.
Boil water in pot. Add broccoli for a minute to 90 seconds and drain.
In a pan over medium high heat, heat the olive oil. Add the garlic and cook for about 1 minute. Add the jackfruit and pan fry for about 3 minutes. Add the broccoli and cook for another two minutes.
Add the sauce to the pan. Bring sauce to a boil and then reduce to a simmer. Thicken sauce to a glaze, enough to coat the jackfruit and broccoli (about 5 minutes).
Enjoy!
