Rice-Stuffed Flank Steak
- 1 beef flank steak (3/4 pound)
- 3 tablespoons Worcestershire sauce
- 1 tablespoon reduced-sodium soy sauce
- 1 teaspoon garlic powder
- 1/8 teaspoon Liquid Smoke, optional
- 3/4 cup fresh broccoli florets, chopped
- 2/3 cup water
- 1/2 cup sliced fresh mushrooms
- 2 tablespoons chopped onion
- 2 tablespoons chopped sweet red pepper
- 1/2 cup uncooked instant rice
- 2 ounces smoked Gouda cheese, shredded
- 1/8 teaspoon seasoned salt
- 1/8 teaspoon cayenne pepper
- 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.
1 each: 458 calories, 21g fat (11g saturated fat), 105mg cholesterol, 550mg sodium, 25g carbohydrate (3g sugars, 2g fiber), 39g protein.
Mar 7, 2011
loved it my husban enjoyed it and he doesent like beef
Feb 15, 2011
It came out great for me. The rice was cooked perfectly and absorbed a TON of flavor from the steak. We used Cajun seasoning instead of seasoned salt. The only thing I would change is the cooking time. I would check how far the steak was cooked after 30 minutes and then add a few minutes at a time until it is where you would like it. 40 minutes and the steak was medium well, I would have preferred medium rare / medium.
As far as the cost for the items. Mine was only $7.49/lb for the steak. The cheese was a little pricey since I could only find Gouda in 1/2 lb blocks. However, you can use a mild smoked cheddar (white or yellow) as a GREAT substitute!
Portion wise, it is perfect for a young couple or small family. If you need more, just simply double everything and bake for the full 40 minutes for medium.
We served with oven roasted asparagus, drizzled with Olive oil, garlic powder, salt and pepper. All we did was put it in the oven for the last 15 minutes of the steak's cook time and voila!
Feb 14, 2011
I love flank steak and was so excited to make this meal but it was just ok, nothing special. I have many flank steak recipes I like much, much better. Plus after buying the smoked gouda (pricey cheese), the flank steak (pricey cut of meat) and all the other ingredients, it was an expensive meal. I feel like I wasted my money. Especially when it only makes 2 servings. Nah, I won't be making this again.