Jackfruit Fricassee with Rice

The jackfruit is an excellent vegetarian substitute since its meat is comparable to that of chicken. Additionally, it is a good source of calcium for strong bones and teeth as well as fibre, which aids with digestion.

Ingredients

For the Jackfruit Fricassee:

• 2 cans of young green jackfruit in brine, drained and rinsed
• 1 onion, finely chopped
• 2 cloves of garlic, minced
• 1 red bell pepper, diced
• 1 carrot, diced
• 1 cup vegetable broth
• 1 cup coconut milk
• 2 tablespoons tomato paste
• 1 tablespoon soy sauce
• 1 tablespoon nutritional yeast (optional)
• 1 teaspoon paprika
• 1/2 teaspoon dried thyme
• 1/2 teaspoon dried oregano
• Salt and pepper to taste
• 2 tablespoons olive oil

For the Rice:

• 1 1/2 cups long-grain white rice
• 3 cups water
• Salt to taste

Instructions

1. Prepare the Jackfruit:

• Rinse the jackfruit under cold water and pat dry with paper towels.
• Remove the core and seeds from the jackfruit pieces and cut into smaller, bite-sized chunks.

2. Cook the Rice:

• In a medium saucepan, bring water to a boil.
• Add rice and salt, stir, then reduce the heat to low.
• Cover and simmer for about 15-20 minutes, or until the rice is cooked and the water is absorbed.
• Remove from heat and let it sit covered for 5 minutes. Fluff the rice with a fork.

3. Prepare the Fricassee:

• In a large skillet or pan, heat olive oil over medium heat.
• Add the onion and garlic, and sauté until translucent and fragrant.
• Add the red bell pepper and carrot, and cook for another 2-3 minutes, until slightly softened.
• Add the jackfruit, tomato paste, soy sauce, paprika, thyme, oregano, salt, and pepper. Stir well to combine.
• Pour in the vegetable broth and coconut milk, and bring to a simmer.
• Reduce the heat to low, cover the pan, and let it cook for about 15-20 minutes, or until the jackfruit is tender and the flavors are well combined.
• If desired, stir in the nutritional yeast to add a cheesy flavor to the fricassee.

4. Serve:

• Divide the cooked rice among serving plates.
• Top with the jackfruit fricassee.
• Garnish with fresh herbs, such as parsley or cilantro, if desired.

Nutrition Facts

• Calories: 350-400
• Total Fat: 15-20g
• Saturated Fat: 10-15g
• Cholesterol: 0mg
• Sodium: 500-700mg
• Total Carbohydrate: 50-60g
• Dietary Fiber: 5-7g
• Sugars: 5-7g
• Protein: 5-7g