Rice-Stuffed Flank Steak Recipe

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Rice-Stuffed Flank Steak
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  1. Starting along one long side, cut a horizontal slit through the steak to within 1/2 in. of the opposite side, forming a pocket.
  2. In a large resealable plastic bag, combine the Worcestershire sauce, soy sauce, garlic powder and Liquid Smoke if desired; add the steak. Seal bag and turn to coat; refrigerate for at least 30 minutes.
  3. Meanwhile, in a small saucepan, combine the broccoli, water, mushrooms, onion and red pepper. Bring to a boil. Stir in rice; cover and remove from the heat. Let stand for 5-10 minutes or until water is absorbed. Fluff with a fork; stir in the remaining ingredients.
  4. Drain and discard marinade. Stuff steak with 1 cup rice mixture. Transfer to an 8-in. square baking dish coated with cooking spray. Place remaining rice mixture around stuffed steak. Cover and bake at 350° for 40-45 minutes or until meat is tender. Yield: 2 servings.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 525.55 Kcal (2200 kJ)
Calories from fat 193.79 Kcal
% Daily Value*
Total Fat 21.53g 33%
Cholesterol 147.96mg 49%
Sodium 1250.57mg 52%
Potassium 1043.59mg 22%
Total Carbs 31.16g 10%
Sugars 5.26g 21%
Dietary Fiber 2.33g 9%
Protein 47.71g 95%
Vitamin C 46.7mg 78%
Iron 6.9mg 38%
Calcium 307.6mg 31%
Amount Per 100 g
Calories 128.38 Kcal (538 kJ)
Calories from fat 47.34 Kcal
% Daily Value*
Total Fat 5.26g 33%
Cholesterol 36.14mg 49%
Sodium 305.49mg 52%
Potassium 254.93mg 22%
Total Carbs 7.61g 10%
Sugars 1.29g 21%
Dietary Fiber 0.57g 9%
Protein 11.66g 95%
Vitamin C 11.4mg 78%
Iron 1.7mg 38%
Calcium 75.1mg 31%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 11.8
  • 13

Good Points

  • saturated fat free

Bad Points

  • High in Sodium

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