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Why Eat Buffalo?Buffalo tastes great! It tastes similar to fine beef, with just a slightly sweeter and richer flavor. Bison is naturally flavorful so it doesn't need a lot of lengthy preparation to make it taste good. Bison is tender and can be prepared much the same as beef. No Additives Bison are not subjected to growth hormones, questionable drugs, and other chemicals. The National Buffalo Association feels so strongly about this that they have adopted a resolution opposing the use of these substances in the production of bison for meat. Bison spend most of their lives on grass, as they have always lived in the past, with very little time in a feedlot. Health Values When you eat buffalo you are getting more protein and nutrients with fewer calories and less fat. Buffalo is a dense meat that tends to satisfy you more while eating less. Compared to other meat sources buffalo has a greater concentration of iron and other essential fatty acids that are necessary for human well-being. Below is a chart comparing bison to other types of common meats.
Cooking Bison Individual cuts of Bison are identical to beef, except for color. Prior to cooking, Bison is a deeper red. This is due to the fact that Bison does not marble (produce internal streaks of fat) like beef. Marbling slows down the cooking process because the fat acts as an insulator - heat must first penetrate this insulation before the cooking process can begin. Since Bison lacks marbling, the meat has a tendency to cook more rapidly. Caution must be taken to guarantee that you do not overcook Bison. Remember "low and slow." Cook buffalo meat to the same doneness that you prefer in beef. If you must have your meat well done, try a very low temperature (180-200 degrees) recipe, where the meat is cooked for 10 hours or more in a slow cooker. There's no need to worry about overcooking at a low temperature. You can cook it until it falls apart! Very slow, moist heat works especially well with the less tender cuts of buffalo, such as chuck. For steak or burgers, medium heat is recommended
and it is even more important to not drive off the internal moisture.
Particularly for ground meat of any kind, the FDA recommends that meats
be cooked to an internal temperature of 155 degrees. The USDA recommends
that burger patties be cooked to the point where the pink is just
disappearing. These recommendations are primarily for ground meat since
any external bacteria on steaks and roasts are killed in normal cooking.
155-160 degrees internal temperatures are in the medium to medium-well
done range. Below are a few recipes from the National Bison Association to get you started: Grilled Bison Steak 1" thick - Rare: 6 - 8 min. Medium: 8 - 10 min. Tips: Steaks recommended for grilling/barbecuing include Rib Eyes, T-Bones, and New York Strips. Lesser quality Bison steaks are not recommended for grilling unless they have been marinated. Using a fork to turn steaks punctures the meat, so use tongs for turning and keep those wonderful 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. Bison Burger 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.
Bison Kabob Marinade: 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.
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 jalapeno 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 2 1/2 pounds bison burger Topping: Mix ingredients thoroughly. Shape into loaf and place in a greased baking pan. Add one inch of water on each side of loaf. Cover with plastic wrap, then aluminum foil. Bake in a 400° oven for about 1 hour. Savory Buffalo Oven Roasted Meatballs 1 pound round lean buffalo In medium bow. combine all ingredients. Mix until well blended. Form into 24 meatballs about the size of a large walnut. Spray a jellyroll pan with non-stick cooking spray. Place meatballs on pan. Roast in preheated 400° oven for 10 minutes. Serve with dipping sauce. Dipping Sauce (makes about 1 cup) 1/2 cup low fat mayonnaise In a small bowl combine all ingredients. Stir to blend and serve. Tip: Add buffalo meatballs to marinara sauce and serve over pasta. Prepare your favorite Swedish meatball sauce and serve buffalo meatballs over wide egg noodles. |
