Directions:
- Roll flank steak, tie and cut into 7 or 8 individual steaks.
- In a large bowl enough for marinade to cover individual steaks, combine 1/2 cup pineapple juice, worcestershire, sugar, soy sauce, honey, and ginger.
- Marinade steaks for 1 hour in juice-soy sauce mixture.
- Pour chicken broth into slow cooker sprayed with vegetable cooking spray.
- Add rice and 3/4 cup water.
- Place steaks over rice and broth.
- Cover and cook on low for 8-10 hours.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 312.41 Kcal (1308 kJ) | ||
| Calories from fat | 95.24 Kcal | ||
| % Daily Value* | |||
| Total Fat | 10.58g | 16% | |
|---|---|---|---|
| Cholesterol | 89.94mg | 30% | |
| Sodium | 434.87mg | 18% | |
| Potassium | 475.9mg | 10% | |
| Total Carbs | 22.39g | 7% | |
| Sugars | 14.64g | 59% | |
| Dietary Fiber | 0.11g | 0% | |
| Protein | 29.27g | 59% | |
| Vitamin C | 0.8mg | 1% | |
| Iron | 3.3mg | 18% | |
| Calcium | 56.8mg | 6% | |
| Amount Per 100 g | |||
| Calories | 153.89 Kcal (644 kJ) | ||
| Calories from fat | 46.92 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.21g | 16% | |
|---|---|---|---|
| Cholesterol | 44.31mg | 30% | |
| Sodium | 214.22mg | 18% | |
| Potassium | 234.43mg | 10% | |
| Total Carbs | 11.03g | 7% | |
| Sugars | 7.21g | 59% | |
| Dietary Fiber | 0.05g | 0% | |
| Protein | 14.42g | 59% | |
| Vitamin C | 0.4mg | 1% | |
| Iron | 1.6mg | 18% | |
| Calcium | 28mg | 6% | |
* 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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