RECIPES

Wild West Bison Burger With California Avocado

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Total Time:

30min

Cook Time:

20min

Prep Time:

10min

Nutritional Highlights (per serving)

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570
Calories
30 g
Total Fat
6 g
Dietary Fiber
36 g
Protein
41 g
Total Carbs
 Wild West Bison Burger With California Avocado

The spirit of the Wild West is in these burgers with bison, BBQ sauce, fried onions and California Avocado. The nutrition on this burger is quite impressive with 36 g of protein and an excellent source of dietary fiber and potassium (two nutrients consumers do not get enough of), iron and folate along with a good source of vitamin c and E.

Ingredients

Serves: 4
  yellow onion, peeled and sliced into thin rings
lb.  lean ground bison
1 1/2  tsp.  stone ground mustard
1/2  Tbsp.  fresh ground black pepper
tsp.  kosher salt, or to taste
  ripe, Fresh California Avocado, peeled, seeded and quartered
Tbsp.  all-purpose flour
Tbsp.  olive oil, or more as needed
  whole grain, sesame seed buns
1/4  cup  barbecue sauce
oz.  dill or bread and butter pickle chips

As with all fruits and vegetables, wash avocados before cutting. Check out our tips for how to choose and use California Avocados

Instructions

  1. Separate onion layers, place in bowl of cold water.
  2. Meanwhile gently combine bison, mustard, pepper and half the salt.
  3. Form 4 ½”-thick patties; reserve.
  4. Slice avocado quarters into thin slices and gently fan each slice so they overlap. Cover and reserve.
  5. Drain onions, pat dry.
  6. In a mixing bowl combine flour and remaining salt; add onions and coat thoroughly. Heat 1 Tbsp. oil in a large nonstick pan.
  7. When hot add an even layer of onions; cook 3-4 minutes until golden brown and crispy. Repeat with remaining onions.
  8. In same pan heat remaining oil on medium high heat. Add two patties, cover and cook 4 minutes on each side. Repeat with other patties.
  9. Without cleaning pan add buns cut-side down; toast 1-2 minutes.
  10. Assemble burgers with barbecue sauce on bun, patty, avocado slices, pickle chips and fried onions.

* Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly.

NUTRITION INFORMATION
PER SERVING
Calories 570
Total Fat 30 g
Trans Fat 0 g
Saturated Fat 7 g
Unsaturated Fat 17 g
Polyunsaturated Fat 3 mg
Dietary Fiber 6 g
Protein 36 g
Total Carbs 41 g
Cholesterol 80 mg
Sodium 1110 mg
Potassium 810 mg
Total Sugar 9 g

Vitamin A 196 IU; Vitamin C 8 mg; Calcium 84 mg; Iron 6 mg; Vitamin D 0 IU; Folate 132 mcg; Omega 3 Fatty Acid 0 g

% Daily Value*: Vitamin A 4%; Vitamin C 15%; Calcium 8%; Iron 35%

*Percent Daily Values are based on a 2,000 Calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Todd Chang

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