Bison & Broccoli Salad
Iron-rich, cancer-fighting, flavorful salad featuring a steak that's better than beef.
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Preparation Time: 10 minutes
Cooking Time: 10 minutes
Calories: 202 per serving
Percent from Fat: 30%
Course: Salad - Meal
Food as MedicineSM Ingredient: Bison
Food as MedicineSM TipReader's Digest listed bison as one of the top five foods women should eat because of the high iron content.
Culinary Taste TipLet the bison steak marinate for a few extra minutes for the best flavor.
Culinary Technique TipBison cooks very fast so be careful not to overcook it, or it will become tough.
Ingredients1/3 cup bottled teriyaki sauce, such as Soy Vay brand
2 teaspoons dark sesame oil
2 teaspoons finely grated fresh ginger root
1 pound well-trimmed organically-raised grass-fed boneless bison sirloin steak, thawed if frozen
2 cups broccoli florets
1 tablespoon rice vinegar
6 cups packed mesclun or spring mix salad greens
1 cup broccoli sprouts
PreparationCombine teriyaki sauce, sesame oil and ginger root in a large bowl. Spoon 2 tablespoons of the mixture over both sides of the steak; let stand 5 minutes. Meanwhile, place broccoli florets into a microwave-safe bowl. Cover with waxed paper; cook at high power 2 to 3 minutes or until crisp-tender. Add to bowl with the teriyaki mixture; toss well and set aside.
Cook steak in a pan over medium heat 3-4 minutes per side depending on thickness. Transfer steak to a carving board; let stand 5 minutes.
Add vinegar to broccoli mixture; toss. Add salad greens; toss well and transfer to four serving plates. Carve steak crosswise into thin slices; arrange over salads. Top with broccoli sprouts.
SubstitutionsA well-trimmed, grass-fed boneless beef top sirloin steak may replace the bison. Bottled minced ginger may replace the fresh ginger root, and sherry vinegar may replace the rice vinegar.
TipsBison may be found at Whole Foods or Trader Joe's grocery stores, on the web at wildideabuffalo.com and rockymountainbuffalo.com, or special ordered from better supermarkets.
Nutritional AnalysisTotal fat (g): 7; Fat calories (kc): 61; Cholesterol (mg): 61; Trans fatty acids (g): 0; Saturated fat (g): 2; Polyunsaturated fat (g): 0.4; Monounsaturated fat (g): 1.6; Fiber (g): 3; Carbohydrates (g): 11.5; Sugar (g): 7; Protein (g): 24; Sodium (mg): 709; Calcium (mg) 69.
Comments on Bison & Broccoli Salad
Great idea. I have a freezer full of grassfed lean 2 yr old heifer buffalo, and it is absolutely my favorite meat.
Having cooked it for many years, I think the phrase - "Low and Slow" should be added to cooking buffalo.
Lower temps and slower cooking gets you a tender and flavorful buffalo. Cooking fast and high like beef usually makes it tough and dry.
LOVE your site, and recipes!!! Thanks
Great dish and great presentation. I like my meat well done though! The salad I can dig into with so much fresh greens which equates into "the fountain of youth."
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