Smoky Buffalo Burger
Here we flavor sweet, beefy buffalo (bison) with smoked cheese and smoky barbecue sauce. Instead of being melted on top, cheese is used here to season the meat--adding moisture and smoky flavor inside the burger. Wild rice bulks up the serving size (and adds vitamins and minerals), while keeping it lean. Plus the flavor and chewy texture are a wonderful complement to the meat. If you can't find buffalo in your store, substitute 90%-lean ground beef.
Make Ahead Tip: Cover and refrigerate the barbecue mayonnaise (Step 3) for up to 5 days.
Tips: Be sure to plan ahead for cooking the wild rice--it takes 40 to 50 minutes. To cut down on cooking time, look for “quick” wild rice--a whole-grain rice that cooks in less than 30 minutes--or “instant” wild rice that's done in 10 minutes or less.
To oil a grill rack, oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to spray the food with cooking spray.
2 starch, 3 1/2 lean meat, 1 fat