Recipes Developed by Leeanne Wright
Photography by Yvonne Duivenvoorden
Food Styling by Ian Muggridge
Prop Styling by Shelly Tauber
First published in Wish March 2007
Gram for gram, bison is healthier for you than beef. It contains almost double the iron and only 2.4 g of fat compared to beef’s 9.3 g of fat per 100 g of cooked beef. Because bison is such a lean protein, don’t cook steaks past medium to ensure tenderness. Bison is available at many grocers, but we recommend you call ahead to pre-order.
Canadian | Sauté | Bison | Main Dish | All categories...
food
Bison Tenderloin with Wild Rice Salad
Succulent and tender, bison really is the perfect steak – Canadian style.
Ingredients (Serves 2)
Bison Tenderloin:| 2 | 1-inch bison tenderloins, 6 ounces each |
| 2 | tablespoons olive oil |
| 2 | cups cooked wild rice |
| 1/4 | cup julienned roasted red pepper |
| 1/4 | cup toasted almond slices |
| 1/4 | cup diced red onion |
| 1/4 | cup dried cranberries |
| 2 | tablespoons finely chopped Italian parsley |
| 2 | tablespoons red wine vinegar |
| 2 | teaspoons soy sauce |
| 1 | teaspoon Dijon mustard |
| 1/2 | teaspoon minced garlic |
| 1 1/2 | cups sliced button mushrooms |
| 1/4 | cup orange juice |
Instructions
Bison Tenderloin- Remove bison from fridge at least 30 minutes prior to cooking.
- Preheat oven to 400 F.
- Heat a cast-iron skillet over high heat until almost smoking. Rub steaks lightly with olive oil and season generously with salt and pepper. Cook steaks 2 minutes per side, then transfer to oven. Continue to cook for 6 minutes.
- Transfer steaks to a plate and tent loosely with foil. Let rest at least 5 minutes. Set aside skillet for rice recipe. (Do not wash.)
- In a large bowl, combine all ingredients except mushrooms and orange juice, mixing well.
- Sauté mushrooms in 1 tablespoon of oil over medium heat in the same skillet bison was prepared in until softened. Deglaze with orange juice.
- Add to wild rice mixture, stirring to incorporate. Adjust seasoning if necessary.
Nutritional information
Nutrients per serving (1 tenderloin and 1 cup rice): about 360 calories, 16 g fat, 26 g protein, 29 g carbohydrates, 4 g fibre. Excellent source of iron.
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