Want to be health conscious and a red meat lover? Try bison.
Bison (also called buffalo) meat has a flavor that is similar to beef, though many say it is slightly sweeter. But what is most notable, especially to the healthy cook, is that the American Heart Association has included lean cuts of bison as part of a heart- healthy diet.
Nutritionists like bison because it is low in total fat, saturated fat, sodium and dietary cholesterol. It also is nutrient-dense, containing a high proportion of protein and minerals relative to calories.
Grilled Marinated Bison Steak Sandwiches
Start to finish: 2 hours 20 minutes (20 minutes active). Servings: 4
Ingredients
1/2 cup balsamic vinegar
1/4 cup finely chopped shallots
3 tablespoons extra-virgin olive oil
1 tablespoon Dijon mustard
Four 6-ounce bison sirloin steaks, about 1 inch thick each
4 slices sourdough bread
2 cups baby arugula, washed and dried
Directions
In a small bowl, whisk together the balsamic vinegar, shallots, olive oil and mustard.
Place the bison steaks in a zip-close plastic bag and add half of the balsamic dressing. Turn to coat. Set remaining dressing aside. Refrigerate bag to marinate at least two hours, and up to eight hours.
Heat a gas grill to medium or prepare a charcoal fire. Remove the steaks from the marinade and pat dry with a paper towel. Oil the grill rack using an oil-soaked folded paper towel held with tongs.
Grill the steaks to medium, 3 to 4 minutes per side. Toast the bread about 1 minute per side.
Toss the arugula with the reserved balsamic mixture. Top each slice of bread with dressed arugula and steak. Serve immediately topped with a dollop of creamy horseradish-chive sauce.
Per serving: 556 calories; 116 calories from fat; 13 g fat (3 g saturated; 0 g trans fats); 105 mg cholesterol; 58 g carbohydrate; 49 g protein; 3 g fiber; 756 mg sodium.
Creamy Horseradish-Chive Sauce
The low-fat, creamy horseradish-chive sauce provides the perfect accent to the bison steak and peppery baby arugula. Try it on your favorite steak, burger or even as a dip for crispy, fresh vegetables. Start to finish: 5 minutes. Servings: 4
Ingredients
2 tablespoons reduced-fat mayonnaise
2 tablespoons reduced-fat sour cream
1 tablespoon prepared horseradish
1 tablespoon finely chopped chives
1 teaspoon white-wine vinegar
Directions
In a small bowl, whisk together the mayonnaise, sour cream, horseradish, chives and vinegar.
Per serving: 26 calories; 18 calories from fat; 2 g fat (1 g saturated; 0 g trans fats); 4 mg cholesterol; 2 g carbohydrate; 0 g protein; 0 g fiber; 81 mg sodium.
