Bison Taco Bowl (Video)

Okay, so be honest… How many of you guys have been brave enough to venture into the world of Bison?

Personally,  I’ve never had a problem tasting new foods no matter how strange they may sound or appear.   I’m a big believer in the, “try everything at least once” rule – (except when it comes to Katie in which she will have a try everything at least 21 times).

Bison is very similar to beef in taste and texture but seems to be nutritionally superior:

  • Bison has 25% more protein than beef
  • Bison has less fat and cholesterol than beef (and turkey!)
  • Bison has more iron than beef

The key when shopping for quality bison meat is to look for 100% grass fed and finished.  The problem with this is that it can be near impossible to find at an everyday grocery store.

If you are interested in making the effort to find 100% grass fed and finished Bison meat you can do so at local farmers markets, on the internet, or directly from ranchers themselves.

If you are not sure where to start, check out EatWild.com to find a directory of pasture-based farms.

I buy my Bison from Linder Bison.  They sell at the Santa Monica farmers market that I go to on Wednesdays so it has become very easy for me to get my hands on high quality, delicious Bison.

 

Yield: serves 6

Prep Time: 15 minutes

Cook Time: 15 minutes

Total Time: 30 minutes

Ingredients:

  • 1 lb ground Bison
  • 1 tsp olive oil
  • 2 bell peppers (1 red & 1 green), chopped
  • ½ onion, chopped
  • 3 cloves garlic, diced
  • 3 tbsp of taco seasoning
  • ½ cup low sodium beef broth
  • 8.75 oz can of kidney beans, drained and rinsed
  • Salt and pepper to taste
  • 3 cups of cooked brown rice
  • ½ cup part skim shredded cheddar cheese
  • 1 romaine heart, thinly sliced
  • ½ tomato, diced

Directions:

Heat a large non-stick sauté pan over medium high heat.  Add ground bison into the dry pan, then using a wooden or rubber spatula, break the meat apart. Cook for a couple of minutes or until the meat is no longer pink, then push the meat over to one side of the pan.

Add one teaspoon of olive oil to the empty half of the pan, then add in the peppers, onion, garlic and a pinch of salt. Allow the veggies to cook until they are tender, about five minutes, then combine the meat and the veggies together.

Stir in the taco seasoning trying to ensure an even coating over the meat veggie mixture.

Stir in broth and beans and allow to cook until the broth has evaporated and the beans are heated through (about five minutes or so).

Time to build your bowl!  Put a half-cup of brown rice in the bottom of your serving bowl.  Top with a small handful of romaine, a heaping tbsp of cheese, and one cup of the bison-taco mixture.  Sprinkle with chopped tomatoes and enjoy.

Serves 6.

Nutrients per serving: Calories: 330; Total Fat: 10.1g; Saturated Fat: 4.9g; Cholesterol: 65mg; Sodium: 584mg; Carbohydrate: 31g; Dietary Fiber: 4.8g; Sugars: 2g; Protein: 31.4g