BIKINIKITCHEN

By Susan Irby

Copyright Susan Irby, the Bikini Chef 2013

THE LEAN GRILL

Nutritional
Information
Per Serving

Serving size: 1 bison

burger
Calories: 454.6
Fat: 17.5g
Saturated Fat: 3.6g
Carbohydrates: 44.2g
Protein: 25.3g
Fiber: 6.8g
Sodium: 540.20mg

redit the revitalizing outdoors or the rustic

smell of the grill, its no secret that men love
to grill! For a fit and healthy lifestyle, grilling
is one of the leanest ways to cook, especially

when grilling lean foods like chicken, turkey and seafood.

But even burgers can be lean!
A common perception is that fat equals obesity. But
the truth is, our bodies need a certain amount of fat to
function properly. Knowing the best proteins that have the
least and healthiest fats can be a positive game changer
for your workouts.
One of the leanest and most flavorful proteins is bison.
Compared to beef, bison has nearly half the fat and none
of the trans fat that beef provides. At a whopping 40
percent protein per 4-oz. serving, bison is the superhero to
repairing muscle tissue from tough workouts.
Guys, fire up the grill and your fitness quotient with this
easy, flavorful Bison Burger recipe. MS&F

Bison Burger with Fire-Roasted Corn Salsa and Red Pepper Remoulade (Serves 6)
For the salsa and remoulade:

3 ears white or yellow corn, in husks, soaked for 40 minutes

3 Roma tomatoes, seeded and diced
1 red onion, diced
1 bunch cilantro, leaves chopped, stems discarded
1 medium Serrano pepper, seeded and diced
2 pinches sea salt
2 pinches ground black pepper
3 red bell peppers, whole
2 cloves garlic
cup nonfat mayonnaise (or Greek yogurt)
Fine zest of 1 lemon
1. Preheat grill to high. Place corn and bell peppers on hot grill. Turn
occasionally to char all sides. Once outsides are charred remove corn
and set on baking sheet. Place roasted peppers in a brown paper bag
(or a bowl covered with aluminum foil) and let rest for 10 to 15 minutes.
2. Place tomatoes, red onion, half the cilantro, Serrano pepper, one
pinch sea salt and one pinch black pepper in a medium mixing bowl.
Cut corn off the cob, discard cob and add corn to bowl. Toss to
combine. Set aside.
3. Remove skin and seeds from bell peppers and place in a food
processor or blender. Add garlic, pinch sea salt, pinch of black pepper,
mayonnaise, remaining cilantro and lemon zest. Puree until smooth.
Set aside.

For burgers:

2 pounds ground bison

3 tablespoons panko bread crumbs
3 green onions, white and green parts, diced
teaspoon cumin
teaspoon cardamom
1 teaspoon blackened seasoning
teaspoon ground black pepper
teaspoon sea salt
1 egg
6 whole wheat hamburger buns
1. Preheat grill to medium high heat. In a large mixing bowl,
mix together bison, panko, green onions, cumin, cardamom,
blackened seasoning, black pepper, sea salt and egg. Form into
6 equal patties.
2. Place patties on hot grill and grill on one side for about 6
minutes. Flip and grill an additional 4 minutes or until desired
doneness. Remove from grill.
3. Spread one side of bun with 1 tablespoons red pepper
remoulade. Top with burger, an additional tablespoon of
remoulade and 2 to 3 tablespoons of roasted corn salsa.
4. Top with remaining bun half. Enjoy.
*Optional: 6 lettuce leaves and grilled yellow onion

Susan Irby, the Bikini Chef, is a radio host for Bikini Lifestyles on 790 KABC, an author and specialist in healthy bikini cuisine. Follow her at twitter.com/thebikinichef or visit her online at thebikinichef.com.
50 WWW.MAXMUSCLE.COM

JUNE 2013