Home Healthy Burger Recipes Healthy Delicious Bison Burgers And Turnip Fries (With Homemade Sugar-Free Ketchup)

Healthy Delicious Bison Burgers And Turnip Fries (With Homemade Sugar-Free Ketchup)

by Elenor Craig
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Healthy Delicious Bison Burgers And Turnip Fries (With Homemade Sugar-Free Ketchup

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

Healthy Delicious Bison Burgers And Turnip Fries (With Homemade Sugar-Free Ketchup)

Elenor CraigElenor Craig
A surprisingly tasty Healthy Delicious Bison Burgers with a side of healthy ‘fries’ and sugar-free ketchup!
5 from 1 vote
Prep Time 30 mins
Cook Time 20 mins
Total Time 50 mins
Course Main Course
Cuisine American
Servings 4 people
Calories 583 kcal

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)
  • 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
  • cup water
  • ¼ teaspoon kosher or sea salt
  • ¼ teaspoon freshly ground pepper
  • ¼ teaspoon garlic powder
  • ½ teaspoon cinnamon
  • teaspoon cloves
  • 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.

Nutrition

Calories: 583kcalCarbohydrates: 36gProtein: 31gFat: 37gSaturated Fat: 17gPolyunsaturated Fat: 2gMonounsaturated Fat: 14gTrans Fat: 0.01gCholesterol: 88mgSodium: 1378mgPotassium: 1614mgFiber: 7gSugar: 19gVitamin A: 7628IUVitamin C: 42mgCalcium: 127mgIron: 7mg
Have you tried this recipe?Let us know what you think!

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