Sri Lankan Spicy Grilled Vegetable and Jackfruit Sandwich

This Sri Lankan-inspired sandwich is a flavorful, low-calorie alternative perfect for weight loss. Packed with locally available vegetables and jackfruit, it’s rich in fiber and protein, keeping you full longer. The recipe uses minimal oil and incorporates traditional Sri Lankan spices for a healthy, satisfying meal.

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Weight loss based ingredients

  • Jackfruit (young, unripe) – Low-calorie, high-fiber, and a great meat substitute.
  • Bell peppers (red and green) – Rich in vitamins and low in calories.
  • Zucchini – Hydrating and low-calorie.
  • Onion – Adds flavor without extra calories.
  • Garlic – Boosts metabolism and adds flavor.
  • Green chili – Enhances metabolism with capsaicin.
  • Curry leaves – Adds antioxidants and Sri Lankan flavor.
  • Whole-grain bread – High in fiber and keeps you full longer.
  • Lime juice – Adds a zesty flavor without extra calories.
  • Coconut oil (1 tsp) – Healthy fat in moderation.

Cooking Methods (Instructions) Focused for Weight Loss

1. Prepare the vegetables: Thinly slice bell peppers, zucchini, and onion. Mince garlic and green chili. Shred young jackfruit into small pieces.

2. Sauté the vegetables: Heat a non-stick pan with 1 tsp of coconut oil. Add curry leaves, garlic, and green chili for flavor. Sauté the vegetables and jackfruit until tender but still crisp, about 5-7 minutes. Sprinkle a pinch of salt and squeeze lime juice over the mixture.

3. Grill the sandwich: Lightly toast whole-grain bread slices. Place the sautéed vegetable and jackfruit mixture between the slices. Grill the sandwich on a non-stick pan or grill press for 2-3 minutes on each side until lightly browned.

Weight Loss Tips & Advice

1. Use minimal oil: Coconut oil is used sparingly to reduce calorie intake while adding a hint of Sri Lankan flavor.

2. Focus on fiber: High-fiber ingredients like jackfruit, bell peppers, and whole-grain bread help you feel full longer, reducing overeating.

3. Spice it up: Green chili and garlic boost metabolism, aiding in weight loss.

4. Portion control: This sandwich is designed to be filling yet low in calories, making it a great meal option for weight loss.

Conclusion

This Sri Lankan Spicy Grilled Vegetable and Jackfruit Sandwich is perfect for weight loss as it combines locally available, nutrient-dense ingredients with traditional flavors. It’s low in calories, high in fiber, and packed with metabolism-boosting spices, making it ideal for Sri Lankans looking to shed weight. Pair it with a side of fresh salad or a cup of herbal tea for a complete, satisfying meal.