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Microwave Stir-Fry

By: Nancy Johnson  
"After working all day, Nancy Johnson of Connersville, Indiana relies on this fat-to-fix main dish that's similar to a stir-fry but make in the microwave."

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Prep Time:
30 Min
Ready In:
30 Min

Servings  (Help)

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Original Recipe Yield 5 servings
 

Ingredients

  • 1/4 cup all-purpose flour
  • 2 teaspoons salt
  • 1/4 teaspoon pepper
  • 1/4 teaspoon ground cumin
  • 1 pound boneless sirloin steak, cut into thin strips
  • 1 tablespoon vegetable oil
  • 1 (14.5 ounce) can diced tomatoes
  • 3 medium carrots, julienned
  • 1/2 cup finely chopped onion
  • 1/2 teaspoon dried basil
  • 1/4 teaspoon dried oregano
  • 1 cup julienned zucchini
  • 1 1/2 cups sliced fresh mushrooms
  • Hot cooked rice

Directions

  1. In a shallow dish or resealable plastic bag, combine the first four ingredients. Add meat and toss to coat. Pour oil into a shallow 2-qt. microwave-safe dish; arrange meat evenly in dish. Cover and microwave at 50% power for 6 minutes, stirring once; set aside. Drain tomatoes, reserving juice; set tomatoes aside. In a microwave-safe bowl, combine tomato juice, carrots, onion, basil and oregano. Cover and microwave on high for 4 minutes, stirring once. Pour over meat; add the tomatoes, zucchini and mushrooms. Cover and microwave at 50% power for 12 minutes, stirring several times. Let stand for 3 minutes. Serve over rice.

Footnotes

  • Nutritional Analysis: One serving (prepared without salt; calculated without rice) equals 237 calories, 203 mg sodium, 61 mg cholesterol, 16 gm carbohydrate, 24 gm protein, 9 gm fat. Diabetic Exchanges: 3 lean meat, 1 starch.
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