Delicious Bison Burgers. Bison, the other red meat. I love beef burgers, steaks, and anything that is meat. And I have been a big meat-eater, but when I do occasionally consume it, I try to make sure to cook bison because of the healthy benefits. Here are just a few facts that I learned about a year ago.
– Bison has 40% more protein than beef and much less fat, so you can buy less and end up eating more meat per serving.
– Chicken and fish have more calories and cholesterol than bison.
– Bison is the ONLY red meat that is non-allergenic
– They are free-range, grass-fed, without hormones, steroids, or antibiotics
I’m excited to share with you my Healthy Delicious Bison Burgers and Turnip Fries (with homemade sugar-free ketchup) recipe. And, it’s cheaper than picking up something from the drive-thru.
Healthy Delicious Bison Burgers And Turnip Fries (With Homemade Sugar-Free Ketchup)
Ingredients
BISON BURGER PATTIES:
- 2 tablespoons coconut oil (can substitute olive oil)
- ½ large onion finely chopped
- 2 cloves garlic mined
- 1 large egg white can substitute 1 tablespoon flax meal plus 3 tablespoons water
- ½ large sweet potato or yam (peeled, cooked, cooled)
- ⅓ cups oats
- 1 teaspoon pure maple syrup
- 1 pinch kosher or sea salt
- ¼ teaspoon black pepper finely ground
- 1 pound ground bison organic, grass-fed
TURNIP FRIES:
- 2 large turnips peeled and cut into thin, fry-shaped pieces
- 2 tablespoons olive oil
- ½ teaspoon salt
- ½ teaspoon black pepper
- ½ teaspoon ground cumin
HOMEMADE SUGAR-FREE KETCHUP:
- 12 ounces tomato paste can with BPA-free lining if possible
- 3 tablespoons apple cider vinegar
- ½ tablespoon regular mustard
- ⅓ cup water
- ¼ teaspoon kosher or sea salt
- ¼ teaspoon freshly ground pepper
- ¼ teaspoon garlic powder
- ½ teaspoon cinnamon
- ⅛ teaspoon cloves
- ⅛ teaspoon cayenne pepper
Instructions
BISON BURGER PATTIES:
- Peel and cook the sweet potato, then cool while preparing the patties.
- Heat oil and sauté onion and garlic for 5 minutes.
- Mix together egg white, sweet potato, maple syrup, salt, and pepper.
- Stir in the bison, onions, and garlic, mixing everything together.
- Add the oats to soak up excess liquid.
- Form 4-8 patties and cook, or cover and store in the fridge.
- Grill for 7-10 minutes on each side.
- Patties can be wrapped individually in parchment paper and placed inside a freezer-safe Ziploc bag for 1 month.
TURNIP FRIES:
- Preheat the oven to 425°F.
- Toss turnip pieces with all the ingredients on a cookie sheet.
- Place in the oven and cook for 20 minutes.
- Rotate fries, and cook for 10-20 more minutes until the desired level of cooking is reached.
- *** the fries come out browned, but not crispy like French fries ***
HOMEMADE SUGAR-FREE KETCHUP:
- Combine all of the ketchup ingredients and whisk together.
- Let sit in the fridge, covered, for a couple of hours in the fridge before serving.