This is an elegant, health-wise version of a Canadian favourite that shows you don't have to sacrifice big taste for health. Bison is a red meat alternative that is becoming increasingly popular due to it's lower fat content and because it is naturally raised, hormone-free, nutrient-dense and tastes wonderfully flavourful. Alberta raises some of the best bison on earth, providing Canadians with a local source of this amazing food. Last year, I made a commitment to myself to live healthier and lose weight. So far, I have lost nearly 80 lbs, and attribute much of my success to being creative and finding healthy alternatives to higher-calorie favourites. In many cases, like with these bison burgers and oven fries, I find that the healthy version tastes even better than the original! I use Yukon Gold potatoes as they give the best result for oven fries, but they are also an inherently Canadian ingredient, being "invented" at the University of Guelph and produced locally all over Canada, including a farm not 5km from my residence here in BC. I love being able to buy local produce, and am often inspired by our delicious, full-flavoured local produce.The salad that accompanies this meal is a low-fat version of the traditional Caesar that is a fraction of the calories and offers a fresh, clean taste.
This entire meal is 598 calories, 20g fat, 43g protein, 71g carbs. Compare this to a conservative estimate of a typical restaurant-style 1/4 lb cheeseburger, fries with herbed mayo, and ceasar salad at 1200 calories and 77g of fat, and you can see that it's a pretty amazing reduction! As well, this meal tastes fresher, more flavourful and delicious than any from a restaurant...it's a win win!
- Portion size 8 servings
- Credits : sherylyna
- 8 whole wheat buns (Safeway
- 8 multigrain burger buns (Safeway
- 120 g sharp Cheddar cheese sliced thinly
- fresh spinach leaves
- Tomato slices
- ketchup to taste
- mayonnaise to taste
- 2 tablespoons fresh parsley chopped
- 900 g lean ground bison
- 2 egg whites
- 4 tablespoons thick barbecue sauce like Bullseye
- 2 teaspoons Dijon mustard
- 1/2 cup cooked bulgur
- 1/2 cup cooked multigrain breadcrumbs
- 1/4 cup jarred jalapeño pepper chopped
- 1/2 teaspoon Montreal steak spice
- 1/4 teaspoon salt
- 1/2 teaspoon black pepper coarsely ground
- 1/4 teaspoon cayenne pepper
- 1 romaine lettuce washed and torn into bite-sized pieces
- 1/4 cup grated Parmesan cheese
- lemon wedges
Green onion dip & salad dressing:
- 1 1/2 cup low fat, natural Yogurt with no gelatin (Astro BioBest is good) and drained for 1 hour
- 4 tablespoons low-fat olive oil mayonnaise
- 2 tablespoons green onions chopped
- 2 tablespoons fresh herbs (I use chives, oregano, thyme, cilantro, and Italian parsley from my herb garden)
- 1/4 teaspoon onion powder
- 1/2 teaspoon fleur de sel ground
- 1/2 teaspoon black pepper ground
- 2 tablespoons red wine vinegar
- 2 teaspoons Dijon mustard
- 2 teaspoons Worcestershire sauce
- 2 cloves garlic
- 1 teaspoon anchovy paste
- 4 Yukon Gold potatoes about 400 g each
- 1 tablespoon extra virgin olive oil
- 1/2 teaspoon cayenne
- 1/2 teaspoon dried herbs
- 3 cups mushrooms sliced
- 2 onions sliced
- 1 teaspoon Worcestershire sauce
Salad croutons and topping:
- 2 multigrain bread
- salt and pepper to taste
- Italian seasoning to taste
- cayenne to taste
- cooking spray
- 4 slices bacon
MethodMake croutons for salad: Cut bread into 1/2" cubes, spray with olive oil cooking spray and toss with seasonings of your choice (I like cayenne, Italian herbs, salt and pepper). Bake at 325F until crunchy and lightly browned, about 15 minutes. Set aside to cool.
Prepare bacon: Chop bacon slices into slivers and render in frying pan on medium heat until bown and crisp, about 15 minutes. Drain on a paper towel and set aside to cool.
Burger patties: In a large bowl, combine ground bison, egg whites, barbecue sauce, Dijon mustard, bulgur, Montreal steak spice, salt, black pepper, cayenne pepper, and jalapenos by hand (mixing by hand instead of a spoon will produce a juicier burger). When well-combined, form into 8 patties and refrigerate until ready for cooking.
Oven fries: Preheat oven to 425F. Wash potatoes (do not peel) and cut into french-fry shaped strips. Toss in olive oil, 1/2 tsp each of cayenne and dried herbs. Spread on a large cookie sheet and bake for 45 minutes. Meanwhile, saute sliced mushrooms and onions in cooking spray, adding Worchestershire sauce when the mushrooms' water has evaporated and they are slightly browned. Add salt and pepper to taste. Keep warm until ready to serve.
Make dip for fries: Combine 2/3 of the drained yogurt, 2 tbsp of the mayonnaise, green onion, fresh herbs, and onion powder. Add ground fleur del sel and black pepper to taste. Refrigerate until ready to use.
Prepare dressing for salad: In a food processor, combine remaining yogurt (will be about 1/3 cup), remaining 2 tbsp of the mayonaisse, red wine vinegar, 2 tsp Dijon mustard, 2 tsp Worchestershire sauce, garlic, and anchovy paste. Pulse until smooth, refrigerate until ready to use.
Prepare salad: Toss romaine lettuce with dressing, parmesan cheese, bacon, and croutons. Serve with lemon wedges.
Cook burgers: Grill burger patties on a medium grill until medium-well, about 7 minutes per side, topping with sliced cheese for last two minutes of cooking. Lightly toast buns on grill for last minute of cooking.
Assemble burgers: Top each bun with one patty, a couple of spoonfuls of mushrooms and onions, and let your guests garnish with their choice of fresh spinach leaves, pickles, tomato slices, mustard, ketchup, low-fat mayo, and anything else you want to offer.
Serve fries hot out of the oven and tossed with ground fleur de sel, black pepper, and chopped parsley, with green-onion dip on the side.