Are you looking for a new twist on your usual ground beef dishes? Ground bison may be the answer! Bison meat is leaner than beef and has a distinct flavor that can add excitement to your cooking. In this article, we’ll explore some ground bison recipes that are both tasty and healthy for your family.
Benefits of Bison Meat
Before we dive into the recipes, let’s talk about why bison meat is a great option for your meals.
Low in Fat and Calories
Bison meat is a leaner option than beef, with less fat and fewer calories. A 3.5-ounce serving of ground bison has around 140 calories and 6 grams of fat, compared to 215 calories and 10 grams of fat in ground beef.
High in Protein
Bison meat is also high in protein, with around 22 grams per 3.5-ounce serving. Protein is important for building and repairing muscles, and can also help you feel full and satisfied after meals.
Sustainable
Bison meat is a sustainable option compared to beef, as bison are raised on open range and require less water and feed than cattle.
Ground Bison Recipes
Now, let’s get cooking! Here are some ground bison recipes to try out in your kitchen:
Bison Chili
This hearty chili recipe is perfect for a cozy night in.
Ground Bison Recipes: Bison Chili
Ingredients
- 2 tbsp Masa Flour or adjust as necessary
- ½ Pound dried Red Beans
- 1½ Pounds ground bison
- 1 tsp Chili Powder, or more to taste
- 1 tsp Paprika
- ¼ Cup Vegetable oil
- 6 Cloves garlic, minced
- 3 tsp Dried Oregano
- 1 tsp Ground White Pepper
- 4 tsp Ground Cumin
- 8 Tomatoes medium, finely chopped, with liquid
- 1 tsp Sea Salt
- 2 tbsp Red Pepper Flakes, or more to taste
- 1 Diced, Large onion
- 1 Cup Water
Instructions
- Begin by rinsing the beans and placing them in a large pot with Three quarts of cold water. Allow the beans to soak for 8 hours to overnight.
- Once soaked, drain the beans and return them to the pot. Add Three quarts of fresh water and bring to a boil. Reduce heat to low and simmer uncovered for one to two hours until tender. Drain and set aside.
- Next, heat vegetable oil in a Four (4)-quart stockpot over medium heat. Add onion and stir until softened for 5 to 10 minutes. Add garlic and stir for a minute before adding bison. Cook for 10 to 15 minutes until browned. Stir in tomatoes and liquid.
- In a small container, mix together red pepper flakes, cumin, oregano, chili powder, sea salt, white pepper, and paprika. Add the mixture to the stockpot and stir to combine. Pour in 1 cup of water and gently stir until the water comes to a boil, approximately 5 minutes. Reduce heat to low and simmer, uncovered, for 1 hour.
- Taste the bison mixture and adjust seasoning as desired. Mix in the beans and sprinkle 1 tablespoon of masa flour on top, gently stirring to achieve a medium-thick consistency. Cover and simmer the chili over low heat for 1 hour.
- After an hour, uncover the chili, stir, and add another tablespoon of masa flour. Continue simmering, uncovered, over low heat until you reach the desired consistency, approximately 60 to 90 minutes. Cover the pot or add a teaspoon of masa flour to control consistency as needed.
Notes
Below are the approximate nutrition facts per serving for the ingredients listed:
- Serving size: 1 cup (about 240g)
- Servings per recipe: about 8
- Calories: 402
- Total fat: 19g
- Saturated fat: 5g
- Cholesterol: 74mg
- Sodium: 450mg
- Total carbohydrate: 29g
- Dietary fiber: 9g
- Total sugars: 6g
- Protein: 31g
Tips & Tricks:
- Avoid adding salt to the water when cooking beans to prevent them from cooking slowly.
- Use bison suet instead of vegetable oil, if it’s available.
- Cut the kernels from any leftover corn on the cob and add around 1 cup of them to the beans when you add them.
