The value of grilled buffalo

The meat we often refer to as buffalo is actually American bison, one of the most nutritious red meats you can choose. I love grilled buffalo steaks for their bold gamey flavor as well as all the libido-supporting nutrients this red meat offers. Bison is a great source of lean protein. According to Berkeley Wellness, it is also a good source of omega-3 fatty acids, which have the ability to elevate mood. (In other words, grilled buffalo is a good mood food!) In addition, this lean, red meat is rich in libido-supporting nutrients including zinc, iron, B-12 and magnesium.  Bison even made our list of The 10 Best Foods for Men.

Better barbecuing

This recipe from Chef Annette Tomei is my alternative to grilled steak for a cookout with friends. I love the intensity of flavor and I like the fact that it feels lighter than beef. This is a meal that I find energizing. And perfect for a party.

I love serving it with asparagus when the slender green stalks are in season. Asparagus, as it happens, is also an aphrodisiac. (Learn more about the aphrodisiac side of asparagus.) But that’s not the only reason I like serving it with this grilled buffalo recipe. Asparagus offers a pronounced herbal note that pairs well with the char of grilling and the vaguely metallic tang of red meat. Of course, you can serve the bison steaks with whatever vegetable is fresh and in season. You can also pair this recipe with any potato, sweet potato or whole grain side dish you’d serve with a beef filet.

Chef’s tip for grilling wild game

Like all wild game, buffalo steak is a little trickier to grill than is beef. But follow Annette’s instructions below for a succulent steak every time.

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Easy Herb-Marinated, Grilled Buffalo Steak (american bison)

Prep Time

5 mins

Cook Time

15 mins

Marinating Time

1 hr

Total Time

20 mins

 

This recipe is a great substitute for a classic grilled steak for anyone looking to eat a more healthy meat. Buffalo is highly nutritious and low in fat. But because of its low fat content, you have to watch it carefully on the grill so as not to dry it out. 

Course: Main Course

Cuisine: American

Keyword: Bison

Cooking Style: grill

Diet and Health: Healthy, low carb, low fat

Seasonal: summer

Ingredient: bison

Servings: 2 -4

Created by: Annette Tomei

Ingredients

• 1 pound Bison Shoulder Steak 2 pieces, s, or other lean cut

For the Marinade:

• 2 Tbsp Dijon mustard
• Juice of half lemon
• 2 Tbsp Extra Virgin Olive Oil
• 1/2 tsp fresh cracked black pepper
• 6 Branches fresh thyme whole
• 2 cloves garlic peeled and cracked

Instructions

1. Whisk together all marinade ingredients except the thyme branches and garlic.
2. Place the steaks in a shallow glass or steel container. Place the thyme branches on top and a cracked garlic clove on each steak. Cover with the marinade. Rub in on both sides until well coated. Cover and hold in the refrigerator for at least one hour, up to 4 hours. Allow to sit at room temperature for 15 minutes prior to cooking.
3. Heat grill to medium-high and brush grill grates (or grill pan) with canola or grape seed oil before placing the steaks on the grill. Remove any thyme and garlic stuck to the meat; season with salt and more pepper if desired.
4. Grill on medium-high heat 2 minutes then turn the steak (on same side) 90 degrees to create grill marks. Cook another 2 minutes then turn 90 degrees again; cook 2-3 more minutes (for medium-rare – 3-4 minutes longer if medium is desired).
5. Remove the steak(s) from the grill and allow to rest on a cutting board for at least 10 minutes before cutting.
6. Slice ½ inch slices, across the grain and present over your choice of vegetable or whole grain side dish.

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