Grilled Bison Steak with Sweet Potato Mash and Roasted Brussels Sprouts: A Healthier Take on Red Meat

When it comes to red meat, many of us have heard mixed opinions about its health benefits. However, not all red meat is created equal. Enter bison, a leaner and nutrient-dense alternative to traditional beef that’s taking the culinary world by storm. Today, I'm sharing a recipe that highlights the best of what bison has to offer, paired with nutrient-packed sides to create a well-rounded, healthy meal.

Why Bison is a Better Choice

Bison meat is not only delicious but also boasts a range of health benefits that make it a superior choice for those looking to include red meat in their diet without the extra fat and calories. Here’s why bison should be on your radar:

- Lean Protein: Bison is significantly leaner than beef, with less fat and fewer calories per serving. Despite being lower in fat, it’s rich in high-quality protein, essential for muscle repair and overall body function.

- Nutrient-Dense: Bison is packed with essential nutrients like iron, which supports healthy blood cells, and vitamin B12, crucial for brain health and energy levels.

- Lower in Cholesterol: Compared to beef, bison is lower in cholesterol, making it a heart-healthier option.

Now, let’s dive into the recipe!

Grilled Bison Steak with Sweet Potato Mash and Roasted Brussels Sprouts

Servings: 4 

Preparation Time: 15 minutes 

Cooking Time: 30 minutes

Ingredients:

For the Bison Steak:

- 4 bison steaks (about 6 oz each)

- 2 tablespoons olive oil

- 1 tablespoon fresh rosemary, chopped

- 1 tablespoon fresh thyme, chopped

- 2 cloves garlic, minced

- Salt and pepper to taste

- Juice of 1/2 lemon

For the Sweet Potato Mash:

- 2 large sweet potatoes, peeled and cubed

- 1 tablespoon olive oil or unsalted butter

- 1/4 cup unsweetened almond milk (or any milk of choice)

- 1/2 teaspoon ground cinnamon (optional)

- Salt and pepper to taste

For the Roasted Brussels Sprouts:

- 4 cups Brussels sprouts, trimmed and halved

- 2 tablespoons olive oil

- 1 tablespoon balsamic vinegar

- Salt and pepper to taste

Instructions:

1. Marinate the Bison Steaks:

   - In a small bowl, combine olive oil, rosemary, thyme, minced garlic, salt, pepper, and lemon juice.

   - Rub the marinade over the bison steaks and let them sit at room temperature for 15-20 minutes. This allows the flavors to penetrate the meat, enhancing its natural richness.

2. Prepare the Sweet Potato Mash:

   - Place the cubed sweet potatoes in a large pot of boiling water. Cook for 15-20 minutes or until tender.

   - Drain the sweet potatoes and return them to the pot. Add olive oil or unsalted butter, almond milk, and ground cinnamon (if using).

   - Mash the sweet potatoes until smooth, and season with salt and pepper to taste. Keep warm.

3. Roast the Brussels Sprouts:

   - Preheat your oven to 400°F (200°C).

   - Toss the halved Brussels sprouts with olive oil, balsamic vinegar, salt, and pepper.

   - Spread them in a single layer on a baking sheet and roast for 20-25 minutes, or until they are golden and crispy on the edges, tossing halfway through.

4. Grill the Bison Steaks:

   - Preheat your grill or grill pan to medium-high heat.

   - Grill the bison steaks for about 4-5 minutes per side for medium-rare, or longer if you prefer them more cooked. Bison is leaner than beef, so avoid overcooking to keep it tender.

   - Let the steaks rest for 5 minutes before slicing.

5. Assemble the Dish:

   - Divide the sweet potato mash among four plates.

   - Add a bison steak to each plate, alongside a generous portion of roasted Brussels sprouts.

   - Optionally, garnish with fresh herbs or a squeeze of lemon juice.

The Nutritional Power of This Dish

This dish isn’t just delicious; it’s a powerhouse of nutrients that contribute to a balanced diet.

- Sweet Potatoes: These vibrant root vegetables are rich in vitamins A and C, providing antioxidants that support immune function and skin health. They’re also high in fiber, which aids digestion and helps keep you feeling full.

- Brussels Sprouts: As a member of the cruciferous vegetable family, Brussels sprouts are loaded with vitamins, minerals, and cancer-fighting compounds. Roasting them brings out their natural sweetness while preserving their nutritional integrity.

- Healthy Fats: The use of olive oil in this dish provides monounsaturated fats, which are beneficial for heart health. These fats help reduce bad cholesterol levels and lower your risk of heart disease.

Conclusion

Grilled Bison Steak with Sweet Potato Mash and Roasted Brussels Sprouts is a perfect example of how red meat can be part of a healthy diet. By choosing leaner cuts like bison and pairing them with nutrient-dense sides, you’re able to enjoy the flavors you love without compromising on health. Whether you’re looking to diversify your protein sources or simply try something new, this dish is a fantastic way to enjoy red meat in a more health-conscious way.

Let me know if you try this recipe—I’d love to hear how it turned out! And don’t forget to subscribe to Forkful Flavors for more nutritious and delicious recipes.