Get Your Grill On

Today, we’re borrowing a post from a sister site in The Wellfed Network. Wayne Nelson originally posted this great article on The Cook’s Kitchen.

Where the buffalo roam…

I do live in such a place, Wyoming.  Buffalo Bill Cody made his home here too.  There is a buffalo on our state flag.  Looking at a map you will find Buffalo Creek, Buffalo River, Buffalo Basin and a town named Buffalo.   In Yellowstone National Park and several state parks herds of buffalo are everywhere, even using the roadways when they feel like it. Several buffalo ranches raise stock to supply retail markets worldwide.

A few more things you can find hereabouts are buffalo burgers, buffalo steaks, buffalo ribs, buffalo jerky and buffalo sausage. Buffalo products are what’s on my mind today but before I get started, I need to point out that buffalo are technically “bison” and their common name is either American Buffalo or just buffalo.  For the most part, either name  is interchangeable with a few exceptions…. terms like Bison Bill or a Bison Nickel should be avoided, especially out West.

Bison was always an important part of the diet of the Plains Indians and also provided food for the mountain men, cowboys, soldiers, pioneers and railroad workers. Bison  surfaced in gourmet restaurants and steak houses years ago and now it is readily available for purchase and preparing at home.  From a nutritional point of view you are getting more protein and nutrients with fewer calories and less fat than a lot of other meat products.

It has a mild flavor similar to beef. Steaks are usually served rare to medium rare so the internal moisture is not driven off.  Bison burger will sometimes have a little extra fat added for moisture and flavor, so be sure to check the label.

Here are some bison back ribs.  They are higher in fat than steaks and ground  meat but are very meaty which make them the perfect choice for a low and slow barbecue.
Cooking Bison is easy:

• Use seasonings similar to the ones you like on beef, don’t try to disguise the flavor.
• Don’t overcook, because it is so lean bison cooks faster than beef.
• Use medium heat, around 300°, when grilling steaks or burgers.
• Use an oven temperature of 275° for roasts.
• Cook ribs on the barbecue (indirect heat) or in the oven at 250° until tender.
• Braising or using a Crock Pot is ideal for tougher cuts like chuck or stew meat.  Let it cook until it is fork tender.

The following recipes are from The National Bison Association and were prepared and tested by independent food consultant, Rhoda Friesen of Westminster, Colorado. The nutritional analysis for each recipe is on a per serving basis, derived from USDA values and research conducted by Dr. Martin Marchello, North Dakota State University, Fargo, ND.

Grilled Bison Steak
Rub your favorite 6 oz. cut of Bison steak with a combination of a little garlic salt, cooking oil, and lemon pepper. Grill steaks 4-6 inches above medium hot coals (325 degrees) for the following times, depending on thickness:

1″ thick - Rare: 6 - 8 min. Medium: 8 - 10 min.
1 1/2″ thick - Rare: 8 - 10 min. Medium: 10 - 12 min.
2″ thick - Rare: 10 - 12 min. Medium 14 - 18 min.

Tips: Steaks recommended for grilling/barbecuing include Rib Eyes, T-Bones, and New York Strips. Lesser quality Bison steaks are not recommended for grilling unless they have been marinated. Using a fork to turn steaks punctures the meat, so use tongs for turning and keep those wonderful juices in the steak. Bison steaks taste best when grilled to rare or medium (still pink in the center). Cooking time is important to avoid overcooking. Per 6 oz filet: 234 calories; 3.2 g fat; (12% calories from fat); 105 mg cholesterol; 91.8 mg sodium.

Bison Burger
1 pound Ground Bison*
4 burger buns, split and toasted
Salt and pepper
Shape Ground Bison into four 1/2 inch thick patties. Grill covered 4-6 inches above medium hot coals, turning once, just until the pink has disappeared. Season to taste with salt and pepper. Tuck into a toasted bun, top with your favorite condiments and enjoy. Serves 4.
Per patty: 156 calories; 9.1 g fat; 30 mg cholesterol; 60 mg sodium.
*Ground Bison can vary in leanness. The above recipe is based on 92% lean Ground Bison. Ask your meat market for the lean content of their product: extra-lean 95% or greater; lean 90 to 95%; regular 85-90%.

Although very common in my local markets you may have to look for bison in speciality meat markets or even order online.

Photo Credits:  Buffalo on Highway by: Kaushal, 2006; Buffalo Ribs by: Wayne Nelson, 2006