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):


 MeatCalories 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, chopped1 (28 oz) can chopped tomatoes

1 (15 oz) can tomato sauce

1 (17 oz) can corn½ cup sliced black olives

1 clove garlic, minced

2 teaspoons chili powder

1 tablespoon sugar½ teaspoon salt

½ cup cheddar, grated


Crust:

¾ cup cornmeal½ teaspoon salt

2 cups cold water½ 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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