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MBison, a Healthy Red Meat

On the Menu - 3/09

Bison, a Healthy Red Meat

Bison, or commonly called buffalo, is a healthy alternative to red meat. You may find it under the specialty meat category in your supermarket or butcher shop, or you can buy them frozen at Tatanka Take-Out in Tacoma.

Bison carries a slightly sweeter and richer taste than beef. They are generally raised naturally without drug, chemical and hormone. The main benefit is that the meat has more protein and nutrients while carrying fewer calories and less fat. Here is a nutrition comparison based on a 3 oz serving (North Dakota State University study):

 Meat Calories  Fat (g)  Cholesterol (mg
 Bison  93  1.8  43
 Turkey  125  3.0  59
 Beef  183  8.0  55
 Chicken  140  3.0  73

Recipe: Bison Tamale Pie

Serves 8

Ingredients

Filling:

  • 1 lb ground bison
  • 1 small onion, chopped
  • 1 green pepper, chopped
  • 1 (28 oz) can chopped tomatoes
  • 1 (15 oz) can tomato sauce
  • 1 (17 oz) can corn
  • ½ cup sliced black olives
  • 1 clove garlic, minced
  • 2 teaspoons chili powder
  • 1 tablespoon sugar
  • ½ teaspoon salt
  • ½ cup cheddar, grated

Crust:

  • ¾ cup cornmeal
  • ½ teaspoon salt
  • 2 cups cold water
  • ½ teaspoons chili powder
  • 1 tablespoon butter
  • ½ cup cheddar, grated

Process

To make the filling:

  • Brown bison with onions and peppers in a large, heavy skillet
  • Add tomato sauce and tomatoes, corn, olives, garlic, chili powder, sugar and salt
  • Bring to a boil and simmer, uncovered, for 20 minutes
  • Add ½ cup grated cheddar and stir until melted

For the crust:

  • Combine cornmeal, salt, water, chili powder in a large saucepan
  • Cook on medium heat, stirring constantly until thick
  • Add butter and mix well
  • Spread half of crust over the bottom of a 9x12-inch pan
  • Add filling, then use spoon to distribute remaining crust
  • Bake at 375° for 45 minutes
  • Top with remaining cheese and bake until melted

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