Flank Steak with Chili Sauce

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.

Prep Time:
20 mins
Additional Time:
20 mins
Total Time:
40 mins
6 servings


  • ½ cup water

  • 1 cup chopped onion

  • 4 cloves garlic, minced

  • 2 teaspoons chili powder

  • 1 (8 ounce) can low-sodium tomato sauce

  • cup vinegar

  • 2 tablespoons honey

  • ½ teaspoon salt

  • ¼ teaspoon black pepper

  • 1 ¼ pounds beef flank steak


  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 degrees 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 Facts (per serving)

194 Calories
7g Fat
12g Carbs
22g Protein
Nutrition Facts
Servings Per Recipe 6
Serving Size 1 serving
Calories 194
% Daily Value *
Total Carbohydrate 12g 4%
Dietary Fiber 1g 5%
Total Sugars 9g
Protein 22g 44%
Total Fat 7g 8%
Saturated Fat 3g 14%
Cholesterol 38mg 13%
Vitamin A 502IU 10%
Vitamin C 7mg 8%
Folate 5mcg 1%
Sodium 262mg 11%
Calcium 29mg 2%
Iron 2mg 12%
Magnesium 25mg 6%
Potassium 437mg 9%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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