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Wild West Bison Burger With California Avocado

Wild West Bison Burger With California Avocado
Total time:

30 min

Prep time:

10 min

Cook time:

20 min

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

Serving Size: 4

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

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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 (Sat 7 g, Trans 0 g, Poly 3 g, Mono 17 g); Cholesterol 80mg; Sodium 1110 mg; Potassium 810 mg; Total Carbohydrates 41 g; Dietary Fiber 6 g; Total Sugars 9 g; Protein 36 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.

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