Bison has only 2.4 grams of saturated fat compared to beef with 10.5 grams
Prep Time 25 min
Bake Time: 35 min
Under 300 calories when serving 6 about 400 when serving 4.
- 1 spray(s) olive oil cooking spray
- 2 medium tomato(es), sliced
- 2 medium zucchini, sliced (can sub squash or do a mixture).
- 16 oz raw lean organic free range bison
- 1 medium onion(s), finely chopped
- 2 medium garlic clove(s), minced (always use fresh).
- 1 cup(s) organic tomato sauce (I like the one that comes from a jar called Bionaturae).
- 2 cup(s) fat-free cottage cheese
- 1 large egg yolk(s)
- 1/2 cup(s) low-fat shredded cheddar cheese
- 1 tbs of chopped parsley or oregano (can be dried).
- Salt, Pepper, and garlic powder
- Preheat oven to 500ºF. Coat a baking sheet with cooking spray and spread tomatoes and zucchini over sheet and sprinkle with sea salt. Roast vegetables for 10 to 12 minutes.
- Meanhwile, in a large, nonstick skillet, sauté bison, onion and garlic until bsion is browned and sprinkle with sea salt and freshly ground pepper- about a pinch or each. Stir in tomato sauce and heat for 3 min.
- Spread bison mixture in a large, shallow baking dish (3 quart or 9 X 13-inches) and top with roasted vegetables. Reduce oven temperature to 350ºF.
- Whisk together cottage cheese, egg yolk, cheddar cheese, herbs, salt and pepper in a medium bowl. Spoon over roasted vegetables and smooth with a rubber spatula.
- Bake until very hot and bubbling around edges, about 35 minutes. Cut into four or six equal pieces and serve immediately. (Note: If preparing casserole in advance and freezing it, make sure to thaw it completely in the refrigerator before baking it. Increase the baking time by 5 to 10 minutes.)
This dish is great for when your craving a comfort food style meal that’s hearty and satisfying but are trying to watch your figure since you just worked your butt off at the gym! It goes great with a side salad or green beans and freezes great. It’s also got a lot of good protein coming from the cottage cheese and bison!
- Even if you hate cottage cheese you will like it in this recipe (my fiance Evan loathes it alone and loved this dish). It gives the dish a creamy cheesy taste and feel with out the saturated fat, try it, I know you will like it! To give this dish an Italian accent, substitute cottage cheese with fat-free ricotta and use 1/4 cup grated Parmesan cheese in place of the cheddar. Sprinkle with 2 tablespoons minced fresh basil just before serving.
- Also ground bison is not gamey and chances are you may prefer it over beef like I do.
Health Benefits of Bison
- Grass-fed Bison provides nutrient dense, low fat, low cholesterol meat with as many Omega-3s per serving as salmon, and three to six times the amount of omega-3s as grain fed animals.
- It contains the highest-know levels of the fat-blocker and anti-carcinogen, CLA (conjugated linolaic acid). Research on CLA is showing evidence that CLA has the potential to reduce the risk of cancer, obesity, diabetes, and a number of immune disorders.
- It also has high concentrations of selenium, a natural trace element that acts as a mood elevator. The original “happy meal”. In research conducted by Dr. Martin Marchello at the Carrington Research Extension Center, grass fed Bison was determined to contain as much as four times more selenium than grain fed Bison.
- Bison fits the dietary recommendations of the American Heart and American Diabetes associations.
- Grass-fed Bison contains four times the amount of vitamin E found in grain fed beef. It is also a rich source of the vitamin beta-carotene, a vital antioxidant which reduces the risk of cancer by preventing cell degeneration.