Recipe: Jamaican Jerk Jack

This is a great swap for a pork BBQ sandwich, without the added sugars and keeping it plant-based. Swapping in the raisin reduction for sugar in the barbecue sauce extends your energy levels because the natural sugars paired with fiber are more slowly absorbed in your body.

You can enjoy this sauce on tofu, tempeh, grains and veggies, too — and you can make a big batch and freeze it for up to three months.

Ingredients

For the Jamaican jerk jack

• 3 cups (24 ounces) unsweetened pineapple juice
• 3 tablespoons raisin reduction (see below)
• 2 large garlic cloves, minced
• 1 tablespoon low-sodium, gluten-free tamari sauce
• 2 teaspoons apple cider vinegar
• 1 teaspoon dried thyme leaves
• 1/2 teaspoon fresh ginger, peeled, finely chopped
• 1/2 teaspoon smoked paprika
• 1/2 teaspoon kosher salt
• 1/2 teaspoon jalapeño chili pepper, minced, seeded
• 1/4 teaspoon ground allspice
• 1/4 teaspoon ground cloves
• 1/4 teaspoon ground cinnamon
• 1/4 teaspoon ground cumin
• 1/4 teaspoon ground nutmeg
• 1/4 teaspoon crushed red pepper flakes
• 2 teaspoons water
• 2 teaspoons cornstarch
• 1 can (20-ounce; about 2 cups) jackfruit pieces in water, well-drained, then shredded

For the raisin reduction

• 2 cups (about 9.5 ounces) golden raisins
• 2 cups water

Directions

1. First, make the raisin reduction by combining the raisins and water in a large saucepan. Bring to a boil over medium-high heat. Reduce to medium-low heat and simmer uncovered until about 3 to 4 tablespoons of water remain, 15 to 18 minutes. Remove from the heat and let cool to lukewarm.
2. Transfer the raisin mixture to a high-speed blender or food processor. Blend until an almost smooth paste forms, stopping occasionally to scrape down the sides of the blender or bowl, about 2 minutes. Set aside to make the Jamaican jerk jack.
3. Start making the jerk jack by combining all ingredients except the 2 teaspoons water, cornstarch and jackfruit in a medium saucepan. Bring to a boil over medium-high heat. Reduce to medium heat and simmer until the liquid is reduced to 2 cups, 15 to 17 minutes.
4. Meanwhile, in a small bowl, whisk water and cornstarch until the cornstarch is dissolved. Add the cornstarch mixture to the liquid in the saucepan and cook 1 minute, whisking vigorously until the mixture thickens slightly. Add the shredded jackfruit and simmer for 5 minutes to blend flavors.
5. Serve on 100% whole-grain bread as a sandwich or with your choice of whole grains or veggies.

Nutrition information (per serving)

Makes 4 servings

Calories: 254
Total fiber: 2.2 g
Soluble fiber: 0.2 g
Protein: 2 g
Total fat: 0.6 g
Saturated fat: 0.07 g
Healthy fat: 0.14 g
Carbohydrates: 63.3 g
Sugar: 20.6 g
Added sugar: 0 g
Sodium: 436 mg
Potassium: 418 mg
Magnesium: 40 mg
Calcium: 106 mg