Flank Steak with Chili Sauce

Flank Steak with Chili Sauce

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From: Diabetic Living Magazine

A hint of honey sweetens the spicy tomato sauce in this low-calorie beef recipe. Some of the thickened sauce is brushed onto the flank steak during grilling, and the rest is served warm with the finished meat.

Ingredients 6 servings

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Original recipe yields 6 servings
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  • ½ cup water
  • 1 cup chopped onion
  • 4 cloves garlic, minced
  • 2 teaspoons chili powder
  • 1 (8 ounce) can low-sodium tomato sauce
  • ⅓ cup vinegar
  • 2 tablespoons honey
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • 1¼ pounds beef flank steak

Preparation

  • Prep

  • Ready In

  1. Prepare sauce: In a medium saucepan, bring water to boiling. Add onion, garlic and chili powder. Reduce heat. Simmer, covered, for 5 minutes or until tender. Stir in tomato sauce, vinegar, honey, salt and pepper. Return to boiling, stirring constantly. Boil for 5 minutes or until slightly thickened.
  2. Prepare steak: Trim fat from meat. Score both sides of steak in a diamond pattern by making shallow diagonal cuts at 1-inch intervals. Brush lightly with some of the sauce. For a charcoal grill, place steak on the rack of an uncovered grill directly over medium coals. Grill for 17 to 21 minutes or until medium doneness (160°F), turning once halfway through grilling and brushing with the sauce during the last 5 minutes of grilling. (For a gas grill, preheat grill. Reduce heat to medium. Place steaks on grill rack over heat. Cover and grill as above.)
  3. In a small saucepan, reheat the remaining sauce until bubbly. To serve, thinly slice steak across grain. Pass warmed sauce.

Nutrition information

  • Serving size: 1 serving
  • Per serving: 194 calories; 7 g fat(3 g sat); 1 g fiber; 12 g carbohydrates; 22 g protein; 5 mcg folate; 38 mg cholesterol; 8 g sugars; 502 IU vitamin A; 7 mg vitamin C; 29 mg calcium; 2 mg iron; 262 mg sodium; 437 mg potassium
  • Carbohydrate Servings: 1
  • Exchanges: 3 lean protein, 1 fat, ½ other carbohydrate, ½ vegetable

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