Seared Bison Salad

Seared Bison Salad
Staff Writer
Jane Bruce

With less fat and cholesterol than beef, bison’s flank steak is the perfect choice to add to a healthy salad. Flavorful and moist, it complements a salad’s raw ingredients, making it an optimal choice for protein.

4
Servings
1858
Calories Per Serving
Deliver Ingredients

Notes

Prep Time: 5 minutes Cook Time: 10 Minutes

Ingredients

For the vinaigrette

  • 1 Tablespoon Dijon mustard
  • 1 Teaspoon light brown sugar
  • 1/2 Teaspoon salt
  • 1/4 Teaspoon pepper
  • 2 Tablespoons red-wine vinegar
  • 1/4 Teaspoon Worcestershire sauce
  • 1/3 Cup olive oil

For the salad

  • 1 Tablespoon olive oil
  • 2 Pounds flank steak
  • 1 Teaspoon salt
  • 1/2 Teaspoon black pepper
  • 1 Pound baby arugula
  • 3 Cups cherry tomatoes, halved
  • 1/2 red onion, thinly sliced
  • 3/4 Cups crumbled blue cheese
  • 3 Tablespoons minced chives

Directions

For the vinaigrette

In a small bowl, whisk together all of the vinaigrette ingredients. Set aside until ready to use. 

For the salad

Heat the oil in a skillet over medium-high heat. Pat the steaks dry and season with salt and pepper. When the oil is hot, place the steaks in the skillet and sear until brown, about 5 minutes. Flip over and cook for another 3 minutes for medium-rare. Cook the steak in batches depending on the size of your skillet. Transfer meat to cutting board and let rest for 5 minutes.

Once the meat has rested, thinly slice the steaks on a diagonal against the grain of the meat. In a large bowl, mix together the arugula, tomato halves, red onion, and blue cheese. Pour dressing over salad and toss to combine. Transfer to serving plates and top with sliced steak and chives. 

Nutritional Facts

Total Fat
78g
100%
Sugar
37g
41%
Saturated Fat
31g
100%
Cholesterol
196mg
65%
Carbohydrate, by difference
198g
100%
Protein
99g
100%
Vitamin A, RAE
16µg
2%
Vitamin B-12
4µg
100%
Vitamin B-6
2mg
100%
Vitamin C, total ascorbic acid
1mg
1%
Vitamin K (phylloquinone)
9µg
10%
Calcium, Ca
234mg
23%
Choline, total
272mg
64%
Fiber, total dietary
12g
48%
Folate, total
65µg
16%
Iron, Fe
11mg
61%
Magnesium, Mg
118mg
37%
Manganese, Mn
1mg
56%
Niacin
22mg
100%
Pantothenic acid
2mg
40%
Phosphorus, P
694mg
99%
Selenium, Se
85µg
100%
Sodium, Na
920mg
61%
Thiamin
1mg
91%
Water
183g
7%
Zinc, Zn
13mg
100%

Bison Shopping Tip

Most cattle are fed a diet of grass until they are sent to a feedlot – where they are finished on corn. When possible, choose beef from cattle that are “100% grass fed” - it will be more expensive, but better for your health.

Bison Cooking Tip

The method used to cook beef is dependent on the cut. Cuts that are more tender, like filet mignon, should be cooked for a relatively short amount of time over high heat by grilling or sautéing. While less tender cuts, like brisket and short ribs, should be cooked for a longer time with lower heat by braising or stewing.