Jackfruit Coconut Curry – 2 Weight Watchers Freestyle Points

Finally back to my blog and back on Weight Watchers…

Sometimes life gets in the way of the things we want to do.  I love cooking and developing new recipes, but as challenges with my 16 year-old with Autism have grown more severe, I haven’t had the time to update my blog and share.  But, I’ve missed it, so I am back!

Weight Watchers Freestyle Program has changed quite a few point values, making some of my favorite foods lower or zero points, so I am a happy camper.

Today, I am going to share a recipe I developed using canned jackfruit. Jackfruit has become popular in American culture, because with the popularity of Forks Over Knives eating, it can be used as a vegan meat substitute.  Like tofu, it takes on the flavor of the sauce it is cooked in.  And, if you remove the core, the flesh of the fruit can be shredded once cooked, giving it the texture of shredded/pulled chicken, pork, or beef.

Canned jackfruit is much easier to deal with than fresh, so feel free to go that route. Trader Joe’s carries green canned jackfruit in brine.  I prefer mine packed in water, so I buy mine at one of the local Asian Grocery stores in my area.  If you aren’t lucky enough to have a local Asian grocery store, feel free to use canned in brine and rinse before prepping,  Do not, however, substitute jackfruit canned in syrup, because that means it has been canned in a solution containing sugar which makes your jackfruit sweet – something you don’t want in a savory dish.

For this recipe you will drain your cans of jackfruit.  If yours was canned in brine, also rinse it. Then, chop the jackfruit into 1/2” to 1” bite-sized chunks.  You will be amazed by how well it takes on the flavor of the curry sauce.  When I was cooking this dish, all I told my family when cooking it was that I was making curry for dinner.  They simply assumed that I was using chicken, because that is what I usually use in curries.  3/4 of the way through, I asked how they liked it, because it was a new recipe.  They all responded positively and were surprised when I then told them that it wasn’t chicken, but jackfruit.  Thankfully, my kids love trying new foods, so they were excited, rather than put-off.  My husband and both sons each had seconds, so I think it was a success!

One of the best parts of this recipe is that the curry is only 2 WW Points per hefty 2 cup serving.  The oil and the coconut milk are the main contributors to the point count, although the canned jackfruit also has points – 5 points for 2 cans.  You can use fresh jackfruit, if you want to go through the work of peeling and chopping it, but it doesn’t drop the overall point count per serving.

I use Penzey’s Now Curry – it is quite hot, however.  Use a curry that you like and vary the amount from 1 to 2 tablespoons, according to how spicy your curry is and how spicy your family likes its curry dishes. You can put a bowl of non-fat plain Greek yogurt on the table, and allow diners to add yogurt to tame down the spice to suit their own tastes, without adding any Weight Watchers Freestyle Points.

Serves 8

Jackfruit Coconut Curry in the Instant Pot - 2 Weight Watchers Points

A low-point filling dish that is also vegetarian.

15 minPrep Time

15 minCook Time

30 minTotal Time

Save RecipeSave Recipe
Recipe Image

Ingredients

  • 1/2 tablespoon olive oil
  • 1 diced onion
  • 1 tablespoon minced garlic
  • 1 tablespoon minced or grated ginger (1-inch piece of ginger)
  • 2 14-15 oz. cans diced tomatoes (I prefer fire roasted) - do NOT drain
  • 8 ounce can tomato sauce
  • 14-ounce can light coconut milk
  • 2 20 oz. cans Jackfruit in water (if in brine rinse before cooking - do not use jackfruit packed in syrup)
  • 15.5 oz. can Garbanzo Beans/Chick Peas
  • 1-2 tablespoons curry powder (depending on the level of heat of your curry powder and your family’s level of heat tolerance)
  • 1 teaspoon salt
  • 1/2 teaspoon pepper
  • 4 cups fresh baby spinach
  • 1 teaspoon lime juice
  • Non-fat plain yogurt - optional
  • Cilantro - chopped for garnish

Instructions

  1. Turn your Instant Pot on, using the saute setting. Add the olive oil and let it heat. Add the onion, garlic and ginger. Sauté until the onions are translucent - about 4-5 minutes.
  2. Add the tomatoes (with their liquid), coconut milk, tomato sauce, chick peas, jackfruit (drained and chopped), curry powder, salt and pepper. Mix well.
  3. Lock the lid and cook at High Pressure for 8 minutes.
  4. Carefully release the pressure using quick release and remove the lid.
  5. Add the spinach and stir until it wilts.
  6. Add the lime juice.
  7. If the curry seems too thin, mix 1 tablespoon of cornstarch with 3 tablespoons of water and add to the pot, stirring until the sauce thickens.
  8. Season with salt and pepper to taste.
  9. Yields hearty 1 1/2-cup servings. Serve over rice or riced cauliflower.
  10. Garnish with fresh cilantro - optional. Add a dollop of non-fat yogurt, if desired, to tame the level of spice or to increase the creaminess of the curry.
Cuisine: Vegetarian, Indian |

Notes

Use a plant-based non-fat yogurt if you want to go completely vegan.

7.6.7
31
http://www.pressurecookinglight.com/2018/02/07/jackfruit_coconut_curry/

  ]

 

2 thoughts on “Jackfruit Coconut Curry – 2 Weight Watchers Freestyle Points

Leave a Reply

Your email address will not be published. Required fields are marked *