October 2, 2011
A Cleaner Cheat Meal – Diablo Bison Burger
By: Johnathan Zamora
This week, I am introducing the Diablo Bison burger as a great cheat meal alternative you can add to your menu planning. While a cheat meal is something that is prized by most bodybuilders and regular exercisers, you don’t exactly want to take too many steps backwards, nutritionally speaking, by eating a super heavy cheat meal that can potentially erase days of hard training and consistent dieting.
This meal is meant to be a great-tasting alternative to high fat burgers and empty carbohydrate french fries. Instead, we’ve played with Bison, a high protein, low fat meat that will help you pack on lean muscle and provides a fantastic alternative to higher fat meats. In place of traditional french fries, chili spiced sweet potato wedges offer a sound nutritional profile and since we’ve baked them with spices, pack great flavor. Try the recipe out and let me know what you think.
Diablo Bison Burgers
Makes 6 burgers
Ingredients:
1 ½ lbs. 95% Lean ground bison, grass-fed
1 ea. Purple onion, diced
6 oz. reduced fat blue cheese crumbles
1 Tbs. Dijon mustard
¼ cup Hot Sauce
2 cloves garlic, chopped
1 Tbs. Worcestershire sauce
Beefsteak tomatoes, sliced thick
Fresh Spinach with stems removed
Ground pepper
4 Whole wheat rolls, optional
Method of Preparation:
1. Combine bison, and next six ingredients plus pepper to taste in a large bowl. Mix until well combined and form into six thick patties.
2. Grill on the upper rack of a covered grill over medium heat for 20-25 minutes, turning the patties once halfway through grilling.
3. Serve on toasted wheat rolls with tomato slices and spinach
Nutritional Data
1 Burger with roll: 325 calories; 35g Protein; 24g Carbohydrates, 2g Fiber, 10g Fat
Chili-spiced Sweet Potato Wedges
Makes 2 Servings
Ingrdients:
2 ea. medium sweet potatoes, washed, halved and cut into wedges
1 tsp. extra virgin olive oil
1 tsp. ground cumin
1 tsp. chili powder
salt and pepper, to taste
Method of Preparation:
1. Pre-heat oven to 350 degrees.
2. Drizzle 1 tsp. olive oil over wedges, and add season with spices.
3. Bake on a sheet pan for about 20 minutes, turning once after they have baked or 10 minutes.
Nutritional Information:
1 sweet potato – 150 Calories, 2g Protein, 28g Carbohydrates, 3g Fiber, 3.5g Fat
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