Bison & Broccoli Salad: ChefMD®
Aired on Lifetime Television
Sunday, January 27 and March 16, 2008
Show 504
Download Recipe PDF
Food as MedicineSM Tip: Reader's Digest listed Bison as one of the top five foods women should eat because of the high iron content.
Culinary Taste Tip: Let the bison steak marinate for a few extra minutes for the best flavor.
Culinary Technique Tip: Bison cooks very fast so be careful not to overcook it, or it will become tough.
Bison & Broccoli Salad:
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Calories: 202 per serving (30% from fat)
Ingredients:
1/3 cup bottled teriyaki sauce, such as Soy Vay brand
2 teaspoons dark sesame oil
2 teaspoons finely grated fresh ginger root
1 pound well-trimmed organically-raised grass-fed boneless bison sirloin steak, thawed if frozen
2 cups broccoli florets
1 tablespoon rice vinegar
6 cups packed mesclun or spring mix salad greens
1 cup broccoli sprouts
Preparation:
Combine teriyaki sauce, sesame oil and ginger root in a large bowl. Spoon 2 tablespoons of the mixture over both sides of the steak; let stand 5 minutes. Meanwhile, place broccoli in a microwave-safe bowl. Cover with waxed paper; cook at high power 2 to 3 minutes or until crisp-tender. Add to bowl with the teriyaki mixture; toss well and set aside.
Grill steak over medium-hot coals or over medium-high heat on a gas grill (or broil) 3 to 4 minutes per side for rare depending on thickness of steak (do not overcook or meat will be tough). Transfer steak to a carving board; let stand 5 minutes.
Add vinegar to broccoli mixture; toss. Add salad greens; toss well and transfer to four serving plates. Carve steak crosswise into thin slices; arrange over salads. Top with broccoli sprouts.
Substitutions:
A well-trimmed, grass-fed boneless beef top sirloin steak may replace the bison. Bottled minced ginger may replace the fresh ginger root, and sherry vinegar may replace the rice vinegar.
Tip:
Bison may be found at Whole Foods or Trader Joe's grocery stores, on the web at wildideabuffalo.com and rockymountainbuffalo.com, or special ordered from better supermarkets.
Nutritional Analysis:
Total fat (g): 7; Fat calories (kc): 61; Cholesterol (mg): 61; Trans fatty acids (g): 0; Saturated fat (g): 2; Polyunsaturated fat (g): 0.4; Monounsaturated fat (g): 1.6; Fiber (g): 3; Carbohydrates (g): 11.5; Sugar (g): 7; Protein (g): 24; Sodium (mg): 709; Calcium (mg) 69.