Beef & Broccoli is a staple side dish in any Chinese takeout order. Most are filled with sugars and inflammatory oils, not to mention that delicious and migraine-inducing MSG. The beef typically takes up 95 percent of the plate, while a measly few broccoli florets lie idly by, drenched in questionable brown sauce.
Let's rethink Beef & Broccoli. Who's heard of jackfruit? Not many. Few have tried it. Even fewer have cooked with it. Don't let that dissuade you; this magical, mysterious fruit mimics the most tender pulled pork or shredded chicken. A plant that, when unripe, tastes like chicken? You gotta eat it to believe it. What's more, unlike its tropical fruit counterparts, jackfruit has a relatively low glycemic index; in fact, paired with its high fiber content, it is best known for its ability to reduce fasting blood sugar levels and provide long-term blood sugar control.
Rethink the beef, explore a new fruit, and take back that takeout!
Bredesen Protocol Approved
Plant Paradox Approved
Keto
Paleo
Vegan
Gluten Free
Grain Free
INGREDIENTS
MARINADE
2 Tbs Sesame Oil
2 Tbs Coconut Aminos
1 Tbs Arrowroot Starch
1 Tbs Rice Wine Vinegar
1 Tbs Fresh Ginger, Minced
4 Cloves Garlic, Minced
STIR-FRY
7-10 oz Young Jackfruit *
1 Red Onion
2 Cloves Garlic
1 Head Chinese Broccoli
1 Tbs Sesame Seeds
Avocado Oil
* You can find canned, young jackfruit online and in most health food stores.
PREP
In a large bowl, whisk together all ingredients for the marinade.
Drain and rinse the canned jackfruit, then pat dry. Pull apart the jackfruit into thin strands (similar to pulled pork).
Add the shredded jackfruit to the bowl of marinade and mix. Let stand for 30 minutes, or put in the fridge to marinate overnight.
Chop the broccoli into small florets.
Place a large pan on medium heat. Heat a small amount of avocado oil. Add the chopped onion and sauté, stirring occasionally, until translucent (3-4 minutes).
Add the broccoli florets and sauté, stirring occasionally, until florets begins to golden (3-4 minutes). Add about a tablespoon of water and cover the pan with a lid immediately. Steam the broccoli for 1-2 minutes, until just tender. Transfer the vegetable mixture into a separate bowl.
Add a bit more avocado oil to the same pan. Transfer the jackfruit into the pan. Stir-fry the jackfruit for a few minutes, stirring occasionally, until it begins to crisp.
Add back the vegetable mixture to the pan and mix.
Top with sesame seeds and serve warm.