MINCED BISON


225 G BISON 400 calories 58g protein 0g carbs 19g fat


Compared to minced beef, bison is clearly leaner—and it packs a lot of protein. Although it may be more difficult to find than beef, when you do find it, you’re more likely to find grass-fed bison, which has more vitamin E, omega-3s and conjugated linoleic acid than conventionally raised beef. Omega-3s and CLA are healthy fats, and eating higher amounts of them is associated with increases in muscle mass and strength, and reductions in bodyfat.


ORIENTAL BISON BURGER WITH SESAME SLAW


SESAME SLAW 70 g shredded red cabbage


110 g grated carrots 1½ tbsp chopped coriander


½ tsp crushed sesame seeds


½ tsp rice vinegar ½ tsp toasted sesame oil


1½ tsp tamari or low-sodium soy sauce


DIRECTIONS Mix together all slaw ingredients and chill until ready to use.


TOTALS: Approximately 60 calories, 3 g protein, 7 g carbs, 2 g fat


INGREDIENTS 900 g lean minced bison 2 large egg whites


2 spring onions, finely chopped 2 cloves garlic, minced 1 tsp ground fresh ginger 4 tbsp tamari or low-sodium soy sauce 3 tbsp brown sugar 2 tbsp toasted sesame oil 2 tsp sesame seeds ½ tsp black pepper


DIRECTIONS Preheat grill to a medium-high heat. Mix together all burger ingredients and form eight tightly packed patties. Spray non-stick grilling spray onto grill rack and cook patties to desired doneness. To check doneness, use a meat thermometer or make a small cut into burger to check centre. A rare burger will have a cool and red centre with an internal temperature of 120-125˚F/49-52˚C). Medium rare is warm and red (130-135˚F/54-57˚C). Medium has a warm, pink centre—not red (140-145˚F/60-63˚C). Medium-well is warm with little or no pink (150-155˚F/65-68˚C). Well done is grey-brown throughout with an internal temperature of 160-165˚F/71-74˚C. Do not press down on burger with spatula while grilling. This will release all the flavourful juices and cause flames to flare. Serve on a wholemeal bun with a spicy aioli sauce and the sesame slaw, and any other desired garnishes.


TOTALS PER SERVING (SERVING SIZE = 2 PATTIES): Approximately 301 calories, 27 g protein, 6 g carbs, 16 g fat 108 MUSCLE&FITNESS


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