The American Heart Association endorses eating bison meat, or buffalo, as part of a heart-healthy diet. Bison meat is low in fat compared to other red meat, high in protein and low in cholesterol. The meat is also rich in vitamins and minerals, making it a valuable addition to any diet plan.
Protein
A 3-oz. serving of pan-broiled ground buffalo provides 20 g of protein, more than 3 oz. of 70 percent lean ground beef, making it a healthy source of protein. The protein in buffalo contains all the essential amino acids your body cannot produce on its own. Buffalo offers an alternative to other commonly eaten lean proteins, such as chicken breast, turkey and pork tenderloin.
Fat
Bison meat is relatively low in fat. A 3-oz. portion of ground bison contains 13 g of fat, with only 5 g of saturated fat. Some cuts of bison, such as top sirloin, contain 6 g of fat per 3-oz. serving. Limiting your intake of saturated fat can help you reduce your risk of heart disease, making bison meat a good choice.
Vitamins and Minerals
Bison contains all of the B-complex vitamins, and is particularly rich in thiamin, riboflavin, niacin and vitamins B-12 and B-6. The B vitamins help with red blood cell function and enable your body to turn food into energy. A 3-oz. serving of ground bison also contains 15 percent of the recommended daily value for iron. Bison is also a source of potassium, with 290 mg per 3-oz. ground serving. Ground bison meat offers 4.4 mg of zinc, or 29 percent of the recommended daily value, per 3-oz. serving as well.
Cooking
Because bison meat, especially bison steak, is leaner than beef, it can easily become tough if you overcook it. Use bison meat as you would use beef. Form ground bison into patties for burgers, mix it into meatloaf or make meatballs. Grill, pan sear or broil bison steaks. Adding a marinade to bison steaks can help keep them moist. Try marinades with ingredients such as balsamic vinegar, olive oil and fresh rosemary or soy sauce, garlic and ginger.
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