Thursday, January 6, 2011

Steak and Potatoes

Bison_Flank_Steak I live in the Midwest and we eat a lot of red meat and potatoes.  While I don’t eat red meat too regularly, I do indulge every now and then with Bison which is very lean and this bison flank steak and “fries” meal is a new favorite of mine that will fill even the heartiest eater!  (Guys, I’m talking to you here!) Roasted sweet potato and parsnip fries add a seasonal and festive spin to steak fries and with the seasoning they taste delicious!  For faster cooking and crispier results, cut the fries slim and vary the proportions of sweet potato to parsnip, depending on your personal preference.

Flank Steak and Fries
Ingredients
1/2 pound buffalo flank steak (or hanger or skirt steak)
Sea Salt and Ground Black Pepper
2 small sweet potatoes scrubbed and cut into 1/4 x 1/4 x 3 inch strips
2 medium parsnips scrubbed and cut into 1/4 x 1/4 x 3 inch strips
3 tbsp olive oil
3 cloves of garlic freshly pressed and finely minced
1 tsp chipotle pepper powder
14 dinosaur Kale leaves
Instructionssweet-potato-fries-md
Preheat the oven to 400 degrees Fahrenheit. Place an ovenproof skillet in the oven to preheat for five minutes.  Season steak with salt and pepper, and set aside.
Combine potatoes and parsnips on a baking sheet.   Drizzle with 2 tbsp oil and sprinkle with garlic then toss or mix with your hands to coat them.  Sprinkle with the chipotle powder and arrange in a single layer on the baking sheet.  Leave 1/3 of the baking sheet empty for the kale chips.  Place baking sheet in the oven and bake fries 15 – 18 minutes until lightly brown and crispy.
Remove skillet from oven and add 1 tsp oil.  Sear steak on on side in on skillet (not on top of the stove) then turn steak over and return to the oven.  Cook 10 – 12 minutes depending on thickness and desired doneness.
While the steak and potatoes are cooking, stack kale leaves on a cutting board and cut crosswise into 2 inch wide pieces.  Drizzle with remaining olive oil and rub your hands to lightly coat the leaves.  Place kale on baking sheet with the potatoes for the last 6 – 8 minutes cooking time until crispy but be careful not to burn the leaves.
To serve, place steak on serving plate and arrange the kale and half of the potato-parsnip fries around steak and serve immediately. 
Eat up! 
Nutrition (Serving size: 1/4 pound buffalo flank steak, 1 cup kale chips and 1/2 fries)
Calories: 362 Total Fat: 18 g. Saturated Fat: 3.5  Monounsaturated Fat: 12 Polyunsaturated Fat: 2 g.  Carbs: 28 g.  Fiber: 5 g. Sugar: 4 g  Protein: 28 g Sodium: 244 mg  Cholesterol: 50 mg