Go Ahead, Sink Your Teeth into this BBQ Savior

About this time of the year, you are deep into the summer routine of salads, light soups, fish, and grilled chicken when all of a sudden, you get an urge. MEAT- you start to picture yourself biting into a big, juicy burger, maybe even a cheeseburger with lettuce tomato, onion- the works. BUT….you have been so healthy lately and also have been rocking out in that itsy-bitsy bikini. Is there a way to satisfy this craving without sacrificing your waistline? BISON! “What on earth is that?” you may ask.

Bison is one of the leanest meats and has a beef-like taste with a hint of sweetness, appearing slightly darker than traditional red meat. The term bison is now used interchangeably with Buffalo and is in the same family as the Cattle. Compared to other meats, bison is similar in protein but lower in cholesterol and fat- much lower, in fact! (Bison is 15% calories from fat vs. beef, which is 53% calories from fat, per 3 oz cooked serving) If it is not appealing enough that this tasty “red meat” is lower in calories than chicken, beef, pork, and some fishes- get this: it’s also loaded with iron (A plus for us menstruating females!)

So let's say we convince you to buy it…NOW WHAT?

Why have you done a good thing?

	Calories	Fat	Cholesterol	Protein	Iron
Bison	122	2	70	24	3
Beef	219	13	77	24	3
Chicken	168	7	71	23	1
Pork	204	11	70	24	1
Salmon	183	9	74	23	Less than 1

*These data are based on 3 oz portions, cooked using dry heat.

Comparatively, Bison is significantly lower in calories and fat while still being a great source of protein AND iron….basically, you get a great BANG for your BITE!

Prepare Bison at home:

Bison meat can now be purchased at most meat butchers or specialty supermarkets, such as Whole Foods market, Gourmet Garage, Balducci’s, and even the Union Square Green Market.

Follow these recipes for two delicious & super-nutritious meals.

*Bison cooking tip: as bison is much lower is fat, cook at a lower cooking temperature for a longer period of time to preserve tenderness. You can cook to desired texture, however, it is recommended to cook bison to an internal temperature of at least 155-165 degrees F.

1. Bison Kabob – serves 4 people

Skewers:

1 red onion, loosely chopped

2 zucchini or yellow squash, sliced

1 box cherry tomatoes, whole

2 yellow bell pepper, loosely chopped

1 pound bison meat, trimmed and cubed into 1 inch squares

Skewer Sticks

Marinade:

¼ cup low-sodium soy sauce

¼ cup 100% orange juice

½ cup low-sodium chicken broth or stock

¼ cup maple syrup

1 Tbsp olive oil

Directions:

Whisk together all marinade ingredients in a bowl. Add cubed bison meat to marinade in a zip-top bag or container and place in refrigerator for 30-60 minutes or overnight. While the meat is marinating, chop onion, zucchini, and pepper into bite-size pieces. To assemble skewers, place one of each ingredient on skewer and continue in same order until there are two of each ingredient on skewer. Skewers may be baked, grilled, or broiled

2. Bison Burger – serves 4 people

1 lb ground bison meat

1 egg

1 yellow onion, diced

2 cloves garlic, diced

¼ cup whole wheat bread crumbs (Just put 2 slices of whole-wheat bread in food processor!)

1 Tbsp olive oil

Directions:

Heat olive oil in a pan on medium high heat and sauté onion and garlic until translucent, about 5 minutes. Combine all other ingredients in a large bowl and add the onion and garlic mixture; mix together with hands until combined. Form 5-oz patties (about the size of the palm of your hand when raw) and grill on barbeque for best taste. You can also bake burgers in the oven or pan-fry using olive or canola oil.

*Cooking for 1? Prep the 5 oz patties and freeze each patty in a individual plastic bag. They will stay fresh in the freezer and you can cook them up quickly during the week!

Order-in Bison in NYC:

Energy Kitchen (www.energykitchen.com)

Tex Mex Bison Wrap chopped bison, black beans, steamed brown rice, salsa

Or…

Bison Cheese Steak chopped bison, mushrooms, onions, low-fat american cheese.

Order Bison at a restaurant in NYC:

Order your first bison burger at Barking Dog

http://nymag.com/listings/restaurant/barking-dog03/

Find a restaurant near you that serves bison using this MenuPages find-a-food search for bison!

http://www.menupages.com/restaurants/food/bison/all-areas/all-neighborhoods/all-cuisines/