Roasted Local Ulu (Breadfruit)
Featured in the Honolulu Star-Advertiser on May 25, 2016.
Recipe compliments of Helen Nakano.
1 large ripe ulu, available at farmers markets and some supermarkets Vegetable oil
Savory: olive oil, herbs of choice, salt and pepper, garlic salt, curry powder
Sweet: butter, brown sugar, and cinnamon
Preheat oven to 350°F. Rub ulu with vegetable oil. Cut an X on both ends to prevent it from exploding in the oven. Bake for about an hour. Skin will be darkened and a toothpick should go into the flesh easily. Cut the fruit in half and cut out the center seed; shave skin off. Cut ulu in bite-sized pieces.
For a savory option, drizzle with olive oil and mix in a variety of herbs to taste. Toss with salt, pepper, garlic salt, curry, etc.
For a sweet option, drizzle butter over ulu, then sprinkle brown sugar and cinnamon.
Place back in oven at 425°F for 5-10 minutes or until slightly brown.
Ulu can be enjoyed in a variety of ways such as pudding, curry and tomato stews, salads, or just plain roasted. It is low in fat, high in fiber and complex carbohydrates, and good source of calcium, copper, iron, magnesium, potassium, thiamine and niacin. And it is gluten free!
Tip: When your ulu is ripe, it should be slightly soft to the touch and some sap should cover outer skin of the ulu.
No nutritional analysis available.