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

Cajun Steak Frites with Kale

Cooking Light MARCH 2010

  • Yield: 4 servings

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.

Nutritional Information

Amount per serving
  • Calories: 369
  • Fat: 14.3g
  • Saturated fat: 3.9g
  • Monounsaturated fat: 7.6g
  • Polyunsaturated fat: 1.3g
  • Protein: 28.1g
  • Carbohydrate: 32.7g
  • Fiber: 4.6g
  • Cholesterol: 45mg
  • Iron: 4.2mg
  • Sodium: 459mg
  • Calcium: 149mg
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Cajun Steak Frites with Kale Recipe

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