Steak with Oven Fries

Warning:  Cooking with small children may be harmful to your sanity.

We are back to making the kids to try out clean eating again!  (Insert “Yuck, Mom, do we HAVE to?” here.)  Sometimes I read magazines and blogs where the kids try out broccoli salad with hemp seeds or something equally healthy and they jump up and down and cheer at how good it is.  I show these articles to my kids, but they aren’t buying it.  I’m hoping that eventually their taste buds will lean towards healthy foods over fast foods, but sometimes it seems like an uphill battle.

This time I have Little Henry help me make steak with oven fries.  My kids are more likely to try “grown up food” if they are involved in the preparation of the meal.  We are working out of Good Housekeeping’s 400 Calorie Comfort Food cookbook because right now comfort seems appealing to me.  The only think I didn’t do was use 1/2 cup dry red wine because I didn’t have any in my pantry.  (Oops!)

Here is the recipe excerpted from “Good Housekeeping 400 Calorie Comfort Foods– Easy Mix-and-Match Recipes for a Skinner You!”  © 2013 by Hearst Communications, Inc.www.goodhousekeeping.com. All rights reserved: May not be reprinted without publisher permission.

Steak with Oven Fries

Oven Fries

Active time: 10 minutes.  Total time: 30 minutes.  Makes: 4 side dishes

• Nonstick cooking spray
• 3 medium baking potatoes (8 ounces each)
• 1/2 teaspoon salt
• 1/4 coarsely ground black pepper

1. Preheat oven to 500 degrees F.  Spray two 15 1/2″ by 10 1/2″ jelly-roll pans or large cookie sheets with nonstick cooking spray.
2. Scrub potatoes well, but do not peel.  Cut each potato lengthwise in half, then cut lengthwise into 1/4-inch-thick slices.  Place potatoes in medium bowl and toss with salt and pepper.
3. Divide potato slices between pans and spray potatoes with nonstick cooking spray.  Roast potatoes until tender and lightly browned, about 20 minutes, rotating pans between upper and lower racks halfway through.

130 Calories per serving. 4G protein. 28G carbohydrate. 1G total fat (0G saturated). 3G fiber. 0MG cholesterol. 305MG sodium.

Steak

Active time: 15 minutes.  Total Time: 40 minutes.  Makes: 4 main-dish servings.

• 1 Beef Flank Steak (1 pound)
• 1/4 teaspoon coarsely ground black pepper
• 2 teaspoons olive oil
• 1 large shallot, finely chopped
• 1/2 cup dry red wine
• 1/2 cup canned chicken broth
• 2 tablespoons chopped fresh parsley

  

1. Prepare Oven Fries
2. Meanwhile, pat steak dry with paper towels; sprinkle on both sides with pepper.  Heat nonstick 12-inch skillet over medium heat until hot.  Add steak and cook 7 to 8 minutes per side, turning once, for medium-rar, or until desired doneness.  (Instant-read thermometer inserted horizontally into center of steak should register 145degrees F.)  Transfer steak to cutting board; keep warm.
3. To drippings in skillet, add oil; heat over medium heat.  Add shallot and cook, stirring occasionally, until golden, about 2 minutes.  Increase heat to medium-high.  Add wine and broth; heat to boiling.  Cook 3 to 4 minutes.  Stir in parsley.
4. To serve, holding knife almost parallel to cutting surface, slice steak crosswise into thin slices.  Spoon red-wine sauce over steak slices and serve with Oven Fries.

390 Calories per serving (with Oven Fries). 31G protein. 40G carbohydrate. 11G Total fat (4G Saturated). 3G fiber.  46MG cholesterol. 455MG sodium.

Add Spinach Salad to the Steak and Oven Fries and Ta Da!  A healthy dinner that the kids will actually eat.  Yay!

What’s your favorite healthy recipe to cook with kids?

Lisa 

• @sheslosingitnet
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Recipe copyright information above.  Please note all opinions are my own.  No compensation was given for this review, other than a copy of the cookbook.

Sheslosingit.net (c) 2013 Lisa Traugott.  All rights reserved.  No portion of this blog, including any text, photographs, and artwork, may be reproduced or copied without written permission.