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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."

Rate/Review | Read Reviews (1)

Prep Time:
30 Min

Ready In:
30 Min

Servings (Help)

US Metric Calculate

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

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.