Microwave Stir-Fry Recipe

Microwave Stir-Fry Recipe photo by Taste of Home

Be the first to write a review

Rate recipe

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.

This recipe is:

Quick

Diabetic Friendly

[X]

Rate Microwave Stir-Fry Recipe

Click on stars to rate

Would you make this recipe again?

Write a review

[X]

Microwave Stir-Fry Recipe

Prep/Total Time: 30 min.

Yield: 5 Servings

30 30

Ingredients

1/4 cup all-purpose flour
2 teaspoons salt, optional
1/4 teaspoon pepper
1/4 teaspoon ground cumin
1 pound boneless beef sirloin steak, cut into 1/8-inch strips
1 tablespoon vegetable oil
1 can (14-1/2 ounces) 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 resealable plastic bag, combine the first four ingredients; add meat. Seal bag and turn to coat.
Pour oil into a shallow 2-qt. microwave-safe dish; arrange meat evenly in dish. Cover and microwave at 50% power for 3-1/2 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 2-1/2 minutes, stirring once. Pour over meat; add the tomatoes, zucchini and mushrooms. Cover and microwave at 50% power for 7-8 minutes, stirring several times. Let stand for 3 minutes. Serve with rice. Yield: 5 servings.

Editor's Note: This recipe was tested in a 1,100-watt microwave.

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.

Originally published as Microwave Stir-Fry in Quick Cooking July/August 1998, p51