Let's Go Buffalo

Take “lean” to the next level with these succulent buffalo steaks.

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A new year usually requires new resolutions, with “getting in shape” and “eating healthier” usually on top of the list. But what’s a big, red-blooded All-American football player to do? There’s only so much chicken and fish I can eat before my body craves a thick, juicy steak, which blows that resolution thing to bits. Enter the buffalo (or more correctly named, bison).

American buffalo, as you will find it at the supermarket, is a relative of the bison that has been crossbred with domesticated cattle after extensive commercial hunting nearly drove the bison to extinction.

“Too gamey,” you quip? Not a chance. The taste is often indistinguishable from beef. It tends to have a slightly fuller, cleaner and richer flavor. It is an extremely lean meat that beats beef, chicken and even some fish in total calories, fat and cholesterol. A typical 3-ounce piece of bison has 1.8 grams of fat, compared to a piece of beef with 8.7 grams of fat.  

You can substitute buffalo in almost any dish calling for beef. There are just a few things to keep in mind when grilling buffalo:

1. Because it is so lean, the meat will cook faster (fat acts as an insulator). Take care not to overcook it. Well-done is definitely not recommended.
2. Try not to puncture with a fork (you’ll lose those delicious juices).
3. Choose naturally raised, grass-fed North American Buffalo.
4. Marinating is a good idea. Let the meat rest for about an hour at room temperature before grilling.  
5. A combination of a high-heat sear for the first few minutes and a short grill time at a lower heat with lid down tends to lock in the juices and keep the lean meat from drying out.

Rosemary Buffalo Rib-Eye Steaks [MAKES 4 SERVINGS]
1 lb bison rib-eye
1 c. red wine
2 tbsp dried rosemary

Prep
Marinate steaks in a Ziploc bag for at least two hours.  

To Grill
Heat the grill using two zones—very high heat (550°) and low heat. Oil the grill grates and place steaks onto very hot surface for two minutes with lid down. Flip steaks and grill another two minutes. Move steaks to the low-heat side of grill and close the lid, grilling for four minutes on each side to medium-rare doneness. Remove and let rest for five minutes. Garnish with fresh rosemary and serve.

SOBeFiT recipes put a healthy twist on classic dishes – get more recipes in the January/February 2010 issue.

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