1/2 teaspoon salt

1/4 teaspoon ground pepper

1/4 cup nonfat plain yogurt

1 tablespoon finely crumbled blue cheese

1 tablespoon minced fresh chives, plus more for garnish

1 to 1 1/4 pounds hanger or flat-iron steak, trimmed

2 teaspoons 25 percent less sodium Montreal steak seasoning

Position racks in upper and lower thirds of oven; preheat to 450 F. Coat 2 large rimmed baking sheets with cooking spray.

Slice sweet potatoes crosswise into 1/4-inch-thick slices. Cut each slice into 1/4-inch-wide fries. Toss with 2 tablespoons oil in a large bowl; add paprika, cumin, salt and pepper, and toss again. Divide the fries between the prepared baking sheets, spreading evenly. Bake on the upper and lower racks, stirring the fries and switching the pans halfway, until browned and tender, 25 to 28 minutes.

Meanwhile, combine yogurt, blue cheese and chives in a small bowl.

When the fries are halfway done, heat the remaining 1 tablespoon oil in a large cast-iron skillet over medium-high heat until hot but not smoking. Sprinkle steak with Montreal steak seasoning and cook, turning once, until browned on both sides, 2 to 4 minutes per side for medium. Let rest on a clean cutting board for 5 minutes. Slice crosswise into 1/2-inch-thick pieces and serve with the sweet potato fries and sauce, garnished with more chives, if desired.

Recipe nutrition: Per serving: 396 calories; 18 g fat (5 g sat, 11 g mono); 67 mg cholesterol; 30 g carbohydrate; 0 g added sugars; 10 g total sugars; 27 g protein; 5 g fiber; 673 mg sodium; 991 mg potassium.

Nutrition Bonus: Vitamin A (537 percent daily value), Vitamin C (46 percent dv), Vitamin B12 (26 percent dv)

2 Carbohydrate Serving(s)

Exchanges: 2 starch, 3 lean meat, 2 fat

(EatingWell is a magazine and website devoted to healthy eating as a way of life. Online at www.eatingwell.com.)