Microwave Stir-Fry

Microwave Stir-Fry

"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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30 m servings
Serving size has been adjusted!
Original recipe yields 5 servings

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  • Prep

  • Ready In

  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.


  • 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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