Directions:
- Starting along one long side, cut a horizontal slit through the steak to within 1/2 in. of the opposite side, forming a pocket.
- 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.
- 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.
- 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.
Nutrition Facts
| 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.
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