email this pageBy the last decade of the 19th century, the magnificent buffalo, so important to American Plains Indians, had been hunted to the brink of extinction. But today, through rigorous conservation efforts, about half a million American buffalo are being raised on ranches in the West and Midwest. Buffalo (also called bison) feed on grasses year-round, making their meat naturally leaner than beef cattle that are fed a combination of grasses and grain. According to the U.S. Department of Agriculture, a lean, raw 3½-ounce buffalo rib eye steak has about 35 percent fewer calories and about three times less fat than a beef rib eye of the same size. Buffalo meat also has higher levels of heart-healthy omega-3 fatty acids than beef.
Because buffalo is leaner, it’s important not to overcook it, which will dry it out. We’ve kept our burgers moist by adding vegetables such as chopped onion and chopped jicama and avoiding bread crumbs, which can absorb moisture.
And what’s a burger without fries? While the burgers cook on the grill, our Rosemary Pommes Frites (french fries) and our Cajun-seasoned Sweet Potato Fries happily bake in the oven.
Rosemary Pommes Frites
Serve these delicious potatoes, created by Chef Terry Conlan at Lake Austin Spa Resort in Austin, Texas, with the Bistro Beef Tenderloin with Mushroom Sauce or Gingered Buffalo Burgers.
Ingredients
Ingredients
4 small russet potatoes
2 tablespoons, plus ¼ teaspoon,
olive oil, divided
Cooking spray
2 teaspoons minced fresh rosemary
1 teaspoon kosher salt
Instructions
2 tablespoons, plus ¼ teaspoon,
olive oil, divided
Cooking spray
2 teaspoons minced fresh rosemary
1 teaspoon kosher salt
1. Preheat oven to 450F.
2. Peel potatoes and cut into 1⁄4-inch wide strips. Blot dry with paper towels. Lightly coat a large baking sheet with cooking spray. Toss potatoes with 2 tablespoons olive oil; spread in a single layer on baking sheet. Bake 35 to 40 minutes, until potatoes are golden and crisp.
3. Warm rosemary with 1⁄4 teaspoon olive oil in a nonstick skillet. Toss with potatoes in a bowl. Sprinkle with salt. Serves 6.
Fresh: Healthy Cooking and Living from Lake Austin Spa Resort by chef Terry Conlan, www.lakeaustin.com/cookbooks.php.
"The Healthy Table," March 2006
"The Healthy Table," May 2008
Nutritional Information
2. Peel potatoes and cut into 1⁄4-inch wide strips. Blot dry with paper towels. Lightly coat a large baking sheet with cooking spray. Toss potatoes with 2 tablespoons olive oil; spread in a single layer on baking sheet. Bake 35 to 40 minutes, until potatoes are golden and crisp.
3. Warm rosemary with 1⁄4 teaspoon olive oil in a nonstick skillet. Toss with potatoes in a bowl. Sprinkle with salt. Serves 6.
Fresh: Healthy Cooking and Living from Lake Austin Spa Resort by chef Terry Conlan, www.lakeaustin.com/cookbooks.php.
"The Healthy Table," March 2006
"The Healthy Table," May 2008
Per serving: 130 calories, 5g fat, 0mg chol., 2g prot., 20g carbs., 1g fiber, 330mg sodium.
Sweet Potato Fries
Ingredients
3 sweet potatoes, peeled
2 tablespoons olive oil
1 tablespoon Cajun seasoning
Instructions
3 sweet potatoes, peeled
2 tablespoons olive oil
1 tablespoon Cajun seasoning
1. Preheat oven to 375F.
2. Cut potatoes in half. Cut each half into 5 strips. Toss with olive oil and Cajun seasoning. Place in a single layer on baking sheet. Bake 30 minutes. Serves 6.
Relish the Healthy Table,"Home on the Grill," May 2008.
Nutritional Information
2. Cut potatoes in half. Cut each half into 5 strips. Toss with olive oil and Cajun seasoning. Place in a single layer on baking sheet. Bake 30 minutes. Serves 6.
Relish the Healthy Table,"Home on the Grill," May 2008.
Per serving: 100 calories, 4.5g fat, 0mg chol., 1g prot., 13g carbs., 2g fiber, 310mg sodium.
Herbed Buffalo Burgers
An egg and cooked onion add moisture to lean buffalo.
Ingredients
Ingredients
Burgers:
1 tablespoon olive oil
1 medium onion, finely chopped
1 garlic clove, minced
1½ pounds ground buffalo
1 teaspoon salt
½ teaspoon coarsely ground black pepper
½ teaspoon dried thyme leaves, crumbled
2 tablespoons chopped parsley
1 large egg
1 tablespoon Worcestershire sauce
To assemble:
Sharp Cheddar or American cheese slices
Hamburger buns
Lettuce, optional
Sliced tomato, optional
Mayonnaise, optional
Instructions
1 tablespoon olive oil
1 medium onion, finely chopped
1 garlic clove, minced
1½ pounds ground buffalo
1 teaspoon salt
½ teaspoon coarsely ground black pepper
½ teaspoon dried thyme leaves, crumbled
2 tablespoons chopped parsley
1 large egg
1 tablespoon Worcestershire sauce
To assemble:
Sharp Cheddar or American cheese slices
Hamburger buns
Lettuce, optional
Sliced tomato, optional
Mayonnaise, optional
1. Heat olive oil in a medium skillet over medium heat; add onion and garlic and sauté 5 minutes.
2. Combine buffalo, onion mixture and remaining ingredients. Form into 6 patties about 3⁄4-inch thick. Place on a tray lined with plastic wrap, cover with more plastic wrap, and refrigerate until ready to cook. (Patties may be prepared 1 day ahead).
3. Preheat grill until hot. Place patties on the grill rack over coals and cook, covered, about 4 minutes. Flip, top with sliced cheese, cover and cook 3 to 4 minutes more, until done. Place patties on bun bottoms; top with lettuce, tomato and mayonnaise, if using, and bun tops. Serves 6.
Recipe by Greg Patent, Relish the Healthy Table,"Home on the Grill," May 2008.
Nutritional Information
2. Combine buffalo, onion mixture and remaining ingredients. Form into 6 patties about 3⁄4-inch thick. Place on a tray lined with plastic wrap, cover with more plastic wrap, and refrigerate until ready to cook. (Patties may be prepared 1 day ahead).
3. Preheat grill until hot. Place patties on the grill rack over coals and cook, covered, about 4 minutes. Flip, top with sliced cheese, cover and cook 3 to 4 minutes more, until done. Place patties on bun bottoms; top with lettuce, tomato and mayonnaise, if using, and bun tops. Serves 6.
Recipe by Greg Patent, Relish the Healthy Table,"Home on the Grill," May 2008.
Per serving: 360 calories, 16g fat, 100mg chol., 28g prot., 24g carbs., 1g fiber, 820mg sodium.
Gingered Buffalo Burgers with Jicama
Diced jicama adds crunch inside the burger and, when combined with lime juice, red pepper and cilantro, a bright note atop the burger. Look for jicama in the produce section of the supermarket.
Ingredients
Salsa:
1 medium jicama, peeled and julienned
2 carrots, julienned
1 medium red bell pepper, julienned
2 tablespoons fresh lime juice
2 tablespoons chopped cilantro
1 tablespoon extra-virgin olive oil
Burgers:
1½ pounds ground buffalo
1½ tablespoons minced peeled fresh ginger
½ cup finely diced peeled jicama
2 garlic cloves, minced
1 tablespoon dry sherry or white wine
2 tablespoons low-sodium soy sauce
1 large egg, slightly beaten
½ teaspoon salt
½ teaspoon coarsely ground black pepper
6 (4-inch) pieces baguette, sliced open
Instructions
Ingredients
Salsa:
1 medium jicama, peeled and julienned
2 carrots, julienned
1 medium red bell pepper, julienned
2 tablespoons fresh lime juice
2 tablespoons chopped cilantro
1 tablespoon extra-virgin olive oil
Burgers:
1½ pounds ground buffalo
1½ tablespoons minced peeled fresh ginger
½ cup finely diced peeled jicama
2 garlic cloves, minced
1 tablespoon dry sherry or white wine
2 tablespoons low-sodium soy sauce
1 large egg, slightly beaten
½ teaspoon salt
½ teaspoon coarsely ground black pepper
6 (4-inch) pieces baguette, sliced open
1. To prepare salsa, combine all ingredients in a medium bowl; toss well to coat.
2. To prepare patties, combine buffalo, ginger, jicama, garlic, sherry, soy sauce, egg, salt and pepper. Form into 6 patties about 3⁄4-inch thick. Place on a tray lined with plastic wrap, cover with more plastic wrap, and refrigerate until ready to cook. (Patties may be prepared 1 day ahead).
3. Preheat grill until hot. Place patties on the grill rack over coals and cook, covered, about 4 minutes. Flip, cover and cook 3 to 4 minutes more, until done. Place patties on baguette bottoms; top with jicama salsa and baguette tops. Serves 6.
Recipe by Greg Patent, Relish the Healthy Table, "Home on the Grill," May 2008.
Nutritional Information
2. To prepare patties, combine buffalo, ginger, jicama, garlic, sherry, soy sauce, egg, salt and pepper. Form into 6 patties about 3⁄4-inch thick. Place on a tray lined with plastic wrap, cover with more plastic wrap, and refrigerate until ready to cook. (Patties may be prepared 1 day ahead).
3. Preheat grill until hot. Place patties on the grill rack over coals and cook, covered, about 4 minutes. Flip, cover and cook 3 to 4 minutes more, until done. Place patties on baguette bottoms; top with jicama salsa and baguette tops. Serves 6.
Recipe by Greg Patent, Relish the Healthy Table, "Home on the Grill," May 2008.
Per serving: 340 calories, 7g fat, 75mg chol., 26g prot., 43g carbs., 8g fiber, 810mg sodium.
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