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Healthy Delicious Bison Burgers And Turnip Fries (With Homemade Sugar-Free Ketchup)
Elenor Craig
A surprisingly tasty Healthy Delicious Bison Burgers with a side of healthy ‘fries’ and sugar-free ketchup!
5
from 1 vote
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Prep Time
30
minutes
mins
Cook Time
20
minutes
mins
Total Time
50
minutes
mins
Course
Main Course
Cuisine
American
Servings
4
people
Calories
583
kcal
Ingredients
US Customary
Metric
1x
2x
3x
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.
Nutrition
Calories:
583
kcal
Carbohydrates:
36
g
Protein:
31
g
Fat:
37
g
Saturated Fat:
17
g
Polyunsaturated Fat:
2
g
Monounsaturated Fat:
14
g
Trans Fat:
0.01
g
Cholesterol:
88
mg
Sodium:
1378
mg
Potassium:
1614
mg
Fiber:
7
g
Sugar:
19
g
Vitamin A:
7628
IU
Vitamin C:
42
mg
Calcium:
127
mg
Iron:
7
mg
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