Cajun Steak Frites with Kale

Photo: Romulo Yanes, Randy Mayor; Styling: Mary-Ellen Weinrib

Recipe from

Nutritional Information

Calories 369
Fat 14.3 g
Satfat 3.9 g
Monofat 7.6 g
Polyfat 1.3 g
Protein 28.1 g
Carbohydrate 32.7 g
Fiber 4.6 g
Cholesterol 45 mg
Iron 4.2 mg
Sodium 459 mg
Calcium 149 mg

Ingredients

Frites:
1 pound baking potatoes, cut lengthwise into 1/4-inch-thick strips
1 tablespoon olive oil
1 teaspoon hot sauce
3/4 teaspoon dried thyme
1/4 teaspoon garlic salt
Cooking spray
Steak:
1 (1-pound) flank steak, trimmed
1/4 teaspoon salt
1/4 teaspoon garlic powder
1/4 teaspoon dried thyme
1/4 teaspoon dried oregano
1/8 teaspoon ground cumin
1/8 teaspoon paprika
1/8 teaspoon chili powder
1/8 teaspoon ground red pepper
1/8 teaspoon freshly ground black pepper
Kale:
1 tablespoon olive oil
1 garlic clove, minced
1 pound kale, stemmed and shredded
1/4 cup water
1 teaspoon red wine vinegar
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper

Preparation

1. Preheat oven to 500°.

2. To prepare frites, heat a large baking sheet in oven for 5 minutes. Combine potatoes, 1 tablespoon oil, and hot sauce in a large bowl. Add 3/4 teaspoon thyme and garlic salt; toss to combine. Remove preheated pan from oven. Coat pan with cooking spray. Arrange potatoes in a single layer on prepared pan. Bake at 500° for 40 minutes or until crisp, turning once after 20 minutes. Remove from oven; cover and keep warm.

3. Preheat broiler.

4. To prepare steak, let steak stand at room temperature for 15 minutes. Combine 1/4 teaspoon salt and next 8 ingredients (through 1/8 teaspoon black pepper); sprinkle both sides of steak with spice blend. Place steak on a broiler pan coated with cooking spray; broil 6 minutes on each side or until desired degree of doneness. Cover and let rest 5 minutes. Cut steak diagonally across grain into thin slices.

5. To prepare kale, heat a large skillet over medium heat. Add 1 tablespoon oil and minced garlic; cook 1 minute, stirring constantly. Add kale and 1/4 cup water; cover and cook 5 minutes or until tender. Remove from heat; stir in vinegar and remaining ingredients. Arrange 1 cup kale and 3 ounces steak on each of 4 plates; divide frites evenly among servings.

Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

Maureen Callahan,

March 2010