Canadian Buffalo Burgers

Compared with beef, this meat is 25 per cent higher in protein, lower in saturated fat and cholesterol and richer in iron.

It's loaded with health-promoting zinc, phosphorus and selenium.

And best of all, it won't shrink while cooking.

That combination, say researchers at the University of North Dakota, means that this meat is so nutrient-dense that it doesn't take much to satisfy you.

To increase your intakes try:

Canadian Buffalo Burgers

Buffalo tastes rich but is very lean, so adding medium ground beef to it keeps these burgers juicy.

If you can't find it at your grocery store, many butchers can order it for you.

And, of course, you can use all beef instead of the mixture.

Ingredients

1 Tbsp. (15 mL) vegetable oil.

1 onion, diced.

1 egg.

2 tsp. (10 mL) chopped fresh thyme, rosemary or oregano (or 1/2 tsp/2 mL dried).

2 tsp. (10 mL) Dijon mustard.

2 tsp. (10 mL) prepared horseradish.

1/2 tsp. (2 mL) each salt and pepper.

8 oz. (250 g) medium ground beef.

8 oz. (250 g) ground buffalo.

4 Kaiser rolls or hamburger buns.

4 leaves lettuce.

1 tomato, sliced.

Half small red onion, thinly sliced.

Preparation;

In skillet, heat oil over medium heat, fry diced onion, stirring occasionally, until softened, about 5 minutes.

Let cool.

In large bowl, beat egg.

Stir in thyme, mustard, horseradish, salt and pepper and mix in onion and both ground meats.

Shape into four 1/2-inch (1 cm) thick patties.

Make-ahead:

Cover and refrigerate for up to 6 hours.

Or layer between waxed paper in airtight container and freeze for up to 1 month; thaw in refrigerator.

Place patties on greased grill over medium-high heat, close lid and cook, turning once, until no longer pink inside, about 10 minutes.

Cut rolls in half, place, cut sides down, on grill and toast until golden, 1 to 2 minutes.

Layer burgers, lettuce, tomato then onion on bottoms and sandwich with tops.

Nutritional information;

Per serving: about 425 cal, 32 g pro, 15 g total fat (4 g sat. fat), 41 g carb, 5 g fibre, 112 mg chol, 734 mg sodium. % RDI: 9% calcium, 37% iron, 6% vit A, 20% vit C, 40% folate.

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