Dakota Cheese Steak
Not the most conventional Easter meal but it sure was tasty. A hankering for a hearty meal, onions and peppers in the fridge, and a sale on organic buffalo at the grocery store = Buffalo cheese steaks!You've got to try this, so easy, so good. Healthy too.
8 oz buffalo meat - sliced thin on the bias
Olive oil
Small onion
Green Pepper
Whole wheat mini-bagette
Swiss Cheese
Non-Fat Mayo or Mustard
Salt, pepper, garlic, worchester
Spray a non-stick pan with olive oil and place over a medium-high heat.
After the pan is hot, add the onions and green peppers, reduce the heat to medium. Cook the veggies slowly until they are well browned.
Add in the buffalo meat to the veggie mix. Cook on med-high for 5-10 minutes until meat is browned. It won't take long. Season with salt and pepper and spice if you like. I like Worchester Sauce and garlic.
Preheat the oven to broil.
Slice the mini baguette lengthwise and place under the broiler with the cut side of the bread facing up until the inside is slightly brown.
Remove from the oven and spread the mayonnaise on the bread and top with the sliced flank steak Top with the onions and then place the Swiss cheese on top of the sandwich.
Return the sandwich to the oven with the cheese side up and broil until the cheese is hot and melted.
Viola!!!
I served this with oven roasted herbed zucchini planks. Easy peasy!
Here's the beef on buffalo from Livestrong.com
Buffalo or bison is a type of very lean red meat. Similar in flavor and texture to beef, buffalo meat lacks the marbling characteristic of beef, thus, for optimum tenderness, it should be cooked at a lower temperature and takes less time to cook. Because it lacks marbling, this meat is darker in color than beef. Buffalo is lower in calories and fat than beef and pork, but is an excellent source of protein as well as other nutrients, such as the B vitamins, iron and zinc.
Basic Nutrient Values
According to the U.S. Department of Agriculture, a 3.5 oz. cooked portion of bison game meat, separable, lean only, provides 143 calories, 28.4g protein, 0g carbohydrate, 2.42g fat and 82 mg cholesterol. A 3.5 oz. cooked portion of ground bison, from grass-fed, is slightly higher in calories and fat, providing 179 calories, 25.5g protein, 0g carbohydrates, 8.6g fat and 71 mg cholesterol.
Vitamins
Like beef and poultry, bison is rich in many vitamins, particularly vitamin B2 or riboflavin, B3 or niacin, B6 and B12. A 100 g portion of cooked bison, approximately 3.5 oz. meets 25 to 53 percent of the Recommended Daily Value or DV for each of these nutrients. The B vitamins are essential for nervous system health, energy metabolism, particularly for breaking down proteins and carbohydrates for the body to use; the formation of cells, particularly red blood cells; and DNA synthesis.
Minerals
Buffalo meat is rich in iron and zinc, two important trace minerals. According to the Buffalo Hills Bison Meat Company, a 3.5 oz cooked portion provides 3.42 mg iron, or 19 percent of the DV. The same amount meets 21 percent of the DV for zinc. Iron is essential for transporting oxygen to the body's cells and plays a role in proper immune system function. Zinc stimulates the activity of nearly 100 enzymes, which are substances that promote chemical reactions in your body. Zinc supports a healthy immune system, is needed for DNA synthesis and helps maintain your sense of smell and taste.
Benefits
Buffalo meat is lower in calories than many cuts of beef and pork, and lower in fat. Most of the fat is unhealthy saturated fat, which tends to increase blood cholesterol levels. It is a nutrient-dense food; meaning it delivers a substantial amount of nutrients compared to the amount of calories it provides. Because of its qualities, buffalo may be a beneficial food addition to a low-fat, heart-healthy diet and/or a weight management program.
Considerations
According to the National Bison Association, nutrient values vary slightly depending upon such factors as cut and cooking method. As with beef, you may choose from chuck shoulder roast, top round steak and rib-eye, for example. While overall bison is leaner than similar cuts of beef, however, using high-fat cooking methods can turn this meat into a high-calorie entree. For best results, choose lean cuts and do not overcook the meat.
Read more: http://www.livestrong.com/article/251087-nutritional-value-of-buffalo-meat/#ixzz1rmqjXt7l
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