Buffalo cheeseburgers with a side salad makes a full meal

Ground buffalo (also called ground bison) adds a new dimension to this all-American cheese burger. Buffalo meat is very low in saturated fat and has a wonderful flavor. It can be found in many supermarkets either fresh or frozen and is worth looking for it.

BUFFALO CHEESE BURGERS

3/4 pound ground buffalo 1/4 cup frozen chopped

onion, defrosted 1 teaspoon minced garlic Salt and freshly ground

black pepper 2 teaspoons olive oil 4 slices whole wheat bread 2 slices reduced-fat cheddar cheese (2 ounces) Combine buffalo, onion, garlic and salt and pepper to taste in a medium-size bowl. Mix until combined. Form into 2 thin patties about 1/2-inch thick. Drizzle oil on one side of each slice of bread. Heat a large nonstick skillet over medium-high heat. Cook the burgers 3 minutes, turn and cook 3 minutes. Remove to a plate. In the same skillet, add 2 slices of bread, oiled side down. Top each with a slice of cheese, and a burger. Cover the burger with 2 remaining slices of bread, oiled side up. Cook each sandwich 2 minutes, turn and cook 2 minutes or until golden brown. Nutritional Analysis per serving: Calories 425, Calories from Fat 104, Total Fat 11.5 g, Saturated Fat 3.5 g, Monounsaturated fat 6.0 g, Cholesterol 114 mg, Sodium 530 mg, Carbohydrate 26.5 g, Dietary Fiber 4.2 g, Sugars 4.2 g, Protein 51.4 g

Exchanges: 2 starch, 1/2 vegetable, 4 lean meat, 1 fat

MIXED SALAD

4 cups washed, ready-toeat mixed salad 2 tablespoons reduced-fat oil and vinegar dressing Place salad in a bowl and toss with dressing. Nutritional Analysis per serving: Calories 27, Calories from Fat 11, Total Fat 1.2 g, Saturated Fat 0.1 g, Monounsaturated fat 0.3 g, Cholesterol 1 mg, Sodium 12 mg, Carbohydrate 3.8 g, Dietary Fiber 2.0 g, Sugars 1.8 g, Protein 1.2 g

Exchanges: 1 vegetable

Shopping list

Here are the ingredients you will need:

3/4 pound ground buffalo, 1 package reduced-fat cheddar cheese*, 1 package frozen chopped onion and 1 bag washed, ready-to-eat mixed salad

Staples: Olive oil, minced garlic, reduced-fat oil and vinegar dressing**, whole wheat bread and black peppercorns From “Mix ‘n’ Match Meals in Minutes for People with Diabetes” by Linda Gassenheimer, published by the American Diabetes Association. Reprinted with permission from The American Diabetes Association.