Pulled ‘Chicken’ Sandwich Bowl

If you haven’t caught on to my current plating theme lately I’ve been eating Every. Single. Meal in bowl form; i.e. burgers, tacos, sandwiches, etc. I just can’t stop! There’s just something so aesthetically pleasing to plate all of your favorite sandwich, burger, or taco ingredients over a crispy bed of greens with all the best fixings. I mean just look at that color! Not to mention, it’s much easier to eat in most cases, too.

So, if you made and enjoyed my recent Easy Burger Bowl recipe you’re going to LOVE this one! It’s like the best pulled chicken sandwich with all of your favorite toppings deconstructed with a vegan, low carb, full of flavor twist. I mean…drooling, currently.

The star ingredient here is jackfruit. If you aren’t familiar with it it’s a relative of figs and breadfruit and grown in areas of Southeast Asia, Brazil, and Africa. Even though it is considered a fruit it has a consistency similar to pulled pork or chicken and is used in savory dishes like this one. Since it has a mild flavor it will take on whatever sauce or seasonings you pair it with. Unlike animal protein, jackfruit has no saturated fat or cholesterol, is low sodium, contains 3g of fiber per serving, and 110mg of potassium. When cooking with jackfruit, such as with recipes like this, you want to make sure you use young jackfruit (also called green or unripe). When the fruit does ripen it takes on an entirely different flavor and texture and is eaten like a fresh fruit and/or used in dessert dishes. The options are pretty endless with jackfruit- any recipe where you might find pulled meat, jackfruit makes an easy vegan alternative. Just note, the protein content per serving of jackfruit is low so if you’re trying to hit a certain number per day in your protein intake you may want to pair it with some additional plan-based protein such as beans, lentils, brown rice, farro, or a high protein pasta.

Okay so now that you get the picture of why I love this awesome little fruit did I mention this recipe is on the table in just 25 minutes (that’s even including the prep!). Yes, even more reasons to love your meal in a bowl! This recipe is must for your summer dinners, lunches, and/or meal prepping. I’m already planing it into next week’s dinners/lunches…AGAIN!

And, if you find yourself hooked on jackfruit as much as me try another one of my favorite recipes that uses it:

Or, if you want a similar dish to this one try these:

 

 


Pulled ‘Chicken’ Sandwich Bowl

Author: The Hungry Happy Mama

Gluten-free/Vegan/Grain-free/Nut-free

Yields: 4-5 servings

Prep time: 10 minutes

Cook + Bake time: 15 minutes

INGREDIENTS

Pulled ‘Chicken’

  • 1 tbsp avocado oil
  • 1/3 c red onion, diced small
  • 2 cans jackfruit

Sauce

  • 1/3 c ketchup
  • 3 tbsp Dijon mustard
  • 3 tbsp honey
  • 1 tbsp apple cider vinegar
  • 1/2 tsp garlic powder

Coleslaw

  • 2 c shredded cabbage
  • 1/4 c avocado oil mayo (or sub any variety)
  • 1 tbsp coconut aminos
  • 1/2 tsp sea salt

Bowl

  • romaine lettuce, washed and roughly chopped
  • pickles
  • cherry tomatoes, sliced
  • cilantro

 

INSTRUCTIONS

  1. To make the ‘chicken’, heat a large skillet over medium heat and add the oil and onion. Sauté until the onions are slightly translucent, about 3-4 minutes.
  2. In the meantime, prep the ‘chicken’ by draining and rinsing the jackfruit. Separate the pods, seeds, and core and discard. You only want to use the shred-able part of the fruit. Shred the remaining pieces until it resembles pulled chicken.
  3. Once the onions are cooked add in the shredded jackfruit to the pan and sauté, stirring every so often to brown, about 8 minutes.
  4. Prep the sauce by combing all of the ingredients and set aside.
  5. Prep the coleslaw by combing all of the ingredients and mixing well to coat the cabbage. Place in the fridge to chill.
  6. Once the jackfruit is beginning to brown add the sauce and mix. Cook for an additional 3 minutes to warm and then turn off the heat.
  7. Assemble the bowls by dividing the ingredients evenly and adding the romaine, pickles, tomatoes, pulled ‘chicken’, and coleslaw, and then top with cilantro. Enjoy immediately.

Storing: store leftover separately in the fridge for up to 4 days. This dish is best served assembled when ready to enjoy.


 

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