Seared Bison Salad

Staff Writer
Seared Bison Salad
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.

Ready in
15 m
4
Servings
720
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. 

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.

Nutritional Facts

Total Fat
49g
75%
Sugar
7g
N/A
Saturated Fat
16g
78%
Cholesterol
173mg
58%
Protein
58g
100%
Carbs
13g
4%
Vitamin A
245µg
27%
Vitamin B12
3µg
50%
Vitamin B6
2mg
78%
Vitamin C
38mg
63%
Vitamin D
0.4µg
0.1%
Vitamin E
5mg
26%
Vitamin K
156µg
100%
Calcium
402mg
40%
Fiber
4g
16%
Folate (food)
172µg
N/A
Folate equivalent (total)
172µg
43%
Iron
6mg
33%
Magnesium
129mg
32%
Monounsaturated
25g
N/A
Niacin (B3)
17mg
85%
Phosphorus
638mg
91%
Polyunsaturated
4g
N/A
Potassium
1592mg
45%
Riboflavin (B2)
0.4mg
25.5%
Sodium
1276mg
53%
Sugars, added
0.7g
N/A
Thiamin (B1)
0.2mg
16.6%
Zinc
10mg
68%

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