Healthy Recipes - Smoky Bison Burger

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Smoky Bison Burger

Aidells, Bruce

Smoky flavors are an ideal match for sweet, beefy bison (buffalo)—here smoked cheese seasons the meat, adding moisture and smoky flavor from the inside.

Servings: 4 servings
Total Time: 40 minutes
Ease of Preparation: Easy
Health: High Fiber, High Calcium

Ingredients:

Smoky Bison Burger
1 pound ground bison (buffalo; see Shopping Tip)
1/2 cup cooked wild rice (see Kitchen Tip)
1/2 cup shredded smoked cheese , such as Cheddar, gouda or mozzarella
2 tablespoons smoky barbecue sauce , divided
1 tablespoon paprika , preferably sweet Hungarian
2 teaspoons Dijon mustard
1 teaspoon minced garlic
3/4 teaspoon freshly ground pepper
1/4 teaspoon salt
1/4 cup reduced-fat mayonnaise
1 tablespoon sweet pepper relish or pickle relish
2 teaspoons prepared horseradish
4 whole-wheat hamburger buns , toasted
4 slices tomato
4 thin slices sweet onion , such as Vidalia

Steps:

1: Preheat grill to medium.

2: Place meat, rice, cheese, 1 tablespoon barbecue sauce, paprika, mustard, garlic, pepper and salt in a large bowl. Gently combine, without overmixing, until evenly incorporated. Form into 4 equal patties, 1/2 to 3/4 inch thick.

3: Combine the remaining 1 tablespoon barbecue sauce, mayonnaise, relish and horseradish in a small bowl.

4: Oil the grill rack (see Tip). Grill the burgers until an instant-read thermometer inserted in the center registers 155°F, 5 to 6 minutes per side.

5: Assemble the burgers on toasted buns with the barbecue mayonnaise sauce, tomato and onion.

Nutrition: (Per serving)

Calories - 444
Carbohydrates - 36
Fat - 20
Saturated Fat - 8
Monounsaturated Fat - 2
Protein - 29
Cholesterol - 65
Dietary Fiber - 5
Potassium - 301
Sodium - 721
Nutrition Bonus - Vitamin A (25 daily value), Iron (20 dv), Calcium (15 dv).

Cover and refrigerate the barbecue mayonnaise (Step 3) for up to 5 days.

Shopping Tip: The fat content of ground bison (buffalo) is not always labeled and varies depending on the producer. We used Great Range Brand, found in major supermarkets across the country—it has 4 grams of saturated fat per serving. You can substitute 90-lean ground beef.

Kitchen Tip: Be sure to plan ahead for cooking the wild rice—it takes 40 to 50 minutes. To cut down on cooking time, look for "quick" wild rice—a whole-grain rice that cooks in less than 30 minutes—or "instant" wild rice that's done in 10 minutes or less. Tip: To oil the grill rack, oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to spray the food with cooking spray.

Related Links:

• Inside-Out Cheeseburgers
• Healthy Burger Recipes and Cooking Tips

EatingWell

This news arrived on: 07/01/2008

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