These four recipes are a good place to start if you are cooking bison for the first time. Prepared and tested by independent food consultant, Rhoda Friesen of Westminster, Colorado. The nutritional analysis is per serving, derived from USDA values and research conducted by Dr. Martin Marchello, North Dakota State University, Fargo, ND.
Rub your favorite 6 oz. cut of Bison steak with a combination of a little garlic salt, cooking oil, and lemon pepper. Grill steaks 4-6 inches above medium hot coals (325 degrees) for the following times, depending on thickness:
1″ thick – Rare: 6 – 8 min. Medium: 8 – 10 min.
1 1/2″ thick – Rare: 8 – 10 min. Medium: 10 – 12 min.
2″ thick – Rare: 10 – 12 min. Medium 14 – 18 min.
Tips: Grill either Rib Eyes, T-Bones or New York Strips. Use tongs for turning to keep the juices in the steak. Bison steaks taste best when grilled to rare or medium (still pink in the center). Cooking time is important to avoid overcooking. Per 6 oz filet: 234 calories; 3.2 g fat; (12% calories from fat); 105 mg cholesterol; 91.8 mg sodium.
1 pound Ground Bison*
4 burger buns, split and toasted
Salt and pepper
Shape Ground Bison into four 1/2 inch thick patties. Grill covered 4-6 inches above medium hot coals, turning once, just until the pink has disappeared. Season to taste with salt and pepper. Tuck into a toasted bun, top with your favorite condiments and enjoy. Serves 4.
Per patty: 156 calories; 9.1 g fat; 30 mg cholesterol; 60 mg sodium.
*Ground Bison can vary in leanness. The above recipe is based on 92% lean Ground Bison. Ask your meat market for the lean content of their product: extra-lean 95% or greater; lean 90 to 95%; regular 85-90%.
1 pound Bison Sirloin
2 medium zucchini or yellow squash
1 large red bell pepper
1 large onion, quartered
8 cherry tomatoes
1/2 cup low sodium soy sauce
1/2 cup vegetable oil
1 cup dry white wine
2 cloves garlic, minced
Cut Bison Sirloin into 1 1/2 inch cubes and place in a glass bowl. Combine marinade ingredients and pour over cubed Bison. Cover bowl with plastic wrap and marinate refrigerated for 8-24 hours. Or, place cubed Bison and marinade in a zippered plastic bag to marinate. Cut squash and red bell pepper into 1/2 inch slices. Alternate meat, squash, pepper, onion and mushrooms on each of 8 skewers, ending each skewer with a cherry tomato. Grill covered 4-6 inches above medium hot coals for 8-10 minutes, turning occasionally and brushing with the remaining marinade mixture. Serve on a bed of rice. Serves 4. Per serving of marinated meat: 273 calories; 15.7 g fat; 70 mg cholesterol; 546 mg sodium.
1 pound Ground Bison
1 medium onion, chopped
1 15oz. can pinto beans, rinsed and drained
2 16oz. cans peeled tomatoes
1/2 cup water
2 teaspoons chili powder
1/2 teaspoon ground cumin
1/2 teaspoon salt
1/2 teaspoon ground pepper
1/4 cup fresh cilantro, chopped
In a non-stick skillet, sauté the ground bison and onion until the meat is browned and the onion is tender. Add the pinto beans, tomatoes, water and seasonings. Cover and simmer for 1 hour, adding more water if chili becomes too thick. Add chopped cilantro and simmer an additional 10 minutes. Spoon into bowls and garnish with grated cheese or diced jalapeño peppers. Serves 4. Per serving of meat: 156 calories; 9.1 g fat; 30 mg cholesterol; 60 mg sodium. Per serving of chili: 360 calories; 12.5 g fat (31% calories from fat); 69 mg cholesterol; 30.9 g carbohydrate; 720 mg sodium.