Sri Lankan Spiced Vegetable-Stuffed Jackfruit Roast

This Sri Lankan-inspired recipe replaces pork with jackfruit, a low-calorie, high-fiber fruit widely available in Sri Lanka. Stuffed with a blend of dried fruits, spices, and vegetables, this dish is perfect for weight loss, offering a delicious and nutritious alternative to traditional meat-based roasts.

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Weight loss based ingredients

  • Young jackfruit (low-calorie, high-fiber, and rich in vitamins)
  • Dried prunes and apricots (natural sweetness, fiber-rich)
  • Fresh ginger (metabolism-boosting)
  • Orange zest (antioxidant-rich)
  • Ground cumin and cinnamon (digestive health and anti-inflammatory)
  • Assorted vegetables like carrots and beans (high-fiber, low-calorie)
  • Brown sugar substitute (low-glycemic index)
  • Cornstarch (used minimally for thickening)

Cooking Methods (Instructions) Focused for Weight Loss

1. Preheat oven to 325°F (165°C).

2. Prepare the stuffing: Mix chopped prunes, apricots, ginger, orange zest, cumin, cinnamon, and finely chopped vegetables in a bowl. Season lightly with salt and pepper.

3. Prepare the jackfruit: Use young jackfruit, boiled and shredded to mimic the texture of meat. Open the shredded jackfruit and spoon the stuffing down the center. Fold and tie securely with kitchen twine.

4. Make the glaze: Combine a brown sugar substitute, flour, cider vinegar, cumin, and mustard powder into a paste. Spread this mixture over the jackfruit roast.

5. Bake: Place the roast on a rack in a roasting pan and bake for about 1 hour or until the stuffing reaches an internal temperature of 160°F (70°C).

6. Prepare the gravy: Skim any excess fat (minimal in this recipe), and use the drippings to make a light gravy by adding water and cornstarch. Strain and serve alongside the roast.

Weight Loss Tips & Advice

1. Use jackfruit as a meat substitute to reduce calorie intake while maintaining a satisfying texture.

2. Incorporate high-fiber ingredients like vegetables and dried fruits to promote satiety and improve digestion.

3. Opt for natural sweeteners or sugar substitutes to reduce added sugars.

4. Bake instead of frying to minimize added fats and preserve nutrients.

5. Serve with a side of steamed greens or a fresh salad to increase fiber and nutrient intake.

Conclusion

This Sri Lankan Spiced Vegetable-Stuffed Jackfruit Roast is an excellent weight-loss-friendly recipe for Sri Lankans. It replaces high-calorie meats with jackfruit, incorporates locally available ingredients, and uses cooking methods that preserve nutrients and reduce fat. The dish is rich in fiber, antioxidants, and metabolism-boosting spices, making it a healthy and satisfying option for those aiming to lose weight. Pair it with fresh vegetables or a light salad for a complete, balanced meal.