Bison Sliders
Canada’s Food Guide suggests choosing lean meat and alternatives, like bison. This recipe also uses whole wheat pita bread which can increase your fibre intake.
Ingredients:
| 1 lb | Ground bison | 454 g |
| 1 cup | Mushrooms, finely minced | 250 mL |
| ⅓ cup | Sun-dried tomatoes, chopped (drained if in oil) | 75 mL |
| 2 cloves | Fresh garlic, chopped | 2 cloves |
| 2 tsp | Freshly toasted cumin seed or 1 Tbsp (15 mL) cumin powder | 10 mL |
| 2 tsp | Fresh rosemary, finely chopped | 10 mL |
| ½ tsp | Freshly ground pepper | 2 mL |
| 1 tsp | Extra virgin olive oil | 5 mL |
| 10 | Whole wheat mini pita bread | 10 |
| 10 | Lettuce leaves | 10 |
| 2 medium | Ripe tomatoes, sliced | 2 medium |
| 2 Tbsp | Dijon mustard | 30 mL |
Directions:
1. Combine bison, mushrooms, tomatoes, garlic, cumin, rosemary and pepper in a bowl and mix well but gently until combined (overworking makes burgers tough).
2. Divide into 10 portions and form patties.
3. To cook on stovetop, warm heavy-bottomed skillet (preferably cast iron) over medium heat. Add olive oil; 30 seconds later add patties and cook for 3 minutes before flipping.
4. Cover and continue to cook until browned, juices run clear and internal temperature reaches 160°F (70°C), about 3 minutes more.
To cook on barbeque, heat grill for 12–15 minutes and brush on olive oil. Grill burgers until cooked through and juice runs clear (3–4 minutes per side). Internal temperature should reach 160°F (70°C).
Serve on mini whole wheat pita bread with lettuce, tomatoes and Dijon mustard.
Makes 5 servings (2 sliders/ 247 g)
Source: developed by Terry B. for Apple, Alberta Health Services’ health and wellness magazine.
Per Serving: 420 calories, 18 g fat (6 g saturated fat, 0 g trans fat), 430 mg sodium, 38 g carbohydrate, 29 g protein, 6 g fibre.
For more recipes, see Inspiring Healthy Eating at www.healthyeatingstartshere.ca
