4
1 rating

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

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
Servings4
Calories Per Serving720
Total Fat49g75%
Sugar7gN/A
Saturated16g78%
Cholesterol173mg58%
Protein58g100%
Carbs13g4%
Vitamin A245µg27%
Vitamin B123µg50%
Vitamin B62mg78%
Vitamin C38mg63%
Vitamin D0.4µg0.1%
Vitamin E5mg26%
Vitamin K156µg100%
Calcium402mg40%
Fiber4g16%
Folate (food)172µgN/A
Folate equivalent (total)172µg43%
Iron6mg33%
Magnesium129mg32%
Monounsaturated25gN/A
Niacin (B3)17mg85%
Phosphorus638mg91%
Polyunsaturated4gN/A
Potassium1592mg45%
Riboflavin (B2)0.4mg25.5%
Sodium1276mg53%
Sugars, added0.7gN/A
Thiamin (B1)0.2mg16.6%
Zinc10mg68%