Nutrition balance score
Good
Glycemic Index
64
Moderate
Glycemic Load
65
High
Nutrition per serving
Calories535.8 kcal (27%)
Total Fat11.9 g (17%)
Carbs100.9 g (39%)
Sugars19 g (21%)
Protein8.7 g (17%)
Sodium481.1 mg (24%)
Fiber6.2 g (22%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings
BBQ pulled jackfruit
1 x 480gjackfruit in brine
can
1 cupbarbecue sauce
low protein
½ cupred onion
finely chopped
1 tsppaprika
½ tspground cumin
½ tspminced garlic
2 Tbspwater
1 Tbspvegetable oil
Low protein buns
Instructions
For the BBQ pulled jackfruit
Step 1
Drain and rinse jackfruit, remove core and shred in a bowl.
Step 2
Add barbecue sauce, onion, spices, and water; stir until jackfruit is coated.
Step 3
Cover and place in the refrigerator to marinate for 1 hour.
Step 4
While the jackfruit is marinating, make the low protein buns.
Step 5
When ready to cook the jackfruit, heat oil in a large frying pan over medium-high heat.
Step 6
Add jackfruit and cook for 10 minutes, stirring frequently.
Step 7
Remove from heat and serve on a low protein bun.
For the low protein buns
Step 8
In a bowl add water, 1 Tbsp oil, yeast, psyllium husk, and sugar. Mix well and allow to stand for 5 minutes until mixture thickens.
Step 9
Place low protein flour into a separate bowl. Stir and make a small well in the middle.
Step 10
Add psyllium husk mixture to the flour. Use your hands to combine, until a dough is formed.
Step 11
Knead dough for 3–5 minutes in the bowl. Cover with plastic wrap and leave to proof for 30 minutes.
Step 12
Preheat oven to 400° F.
Step 13
Line a baking tray with parchment.
Step 14
Divide the dough into four equal parts; and shape each into a round bread bun.
Step 15
Place buns on the lined baking tray, brushing the tops with oil.
Step 16
Bake in the preheated oven for 25–30 minutes, or until browned and crisp. The bases should sound hollow when tapped. Cool on a wire rack.
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