Show Subscription Form




Microwave Stir-Fry Recipe
Microwave Stir-Fry Recipe photo by Taste of Home

Microwave Stir-Fry Recipe

Publisher Photo
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.
TOTAL TIME: Prep/Total Time: 30 min.
MAKES:5 servings
TOTAL TIME: Prep/Total Time: 30 min.
MAKES: 5 servings

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

Nutritional Facts

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.

Directions

  1. In a resealable plastic bag, combine the first four ingredients; add meat. Seal bag and turn to coat.
  2. 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.
  3. 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.
Originally published as Microwave Stir-Fry in Quick Cooking July/August 1998, p51

Nutritional Facts

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.

Reviews for Microwave Stir-Fry

AVERAGE RATING
   (0)
RATING DISTRIBUTION
5 Star
 (0)
4 Star
 (0)
3 Star
 (0)
2 Star
 (0)
1 Star
 (0)
MY REVIEW
Please Log In or Join to add a rating and review.
Click stars to rate
Any changes to your rating or review will appear where you originally posted your review
Loading Image
Loading Image
Advertise with us
ADVERTISEMENT
 

Contests & Promotions

Contests & Promotions

Follow Us

Advertise with us ADVERTISEMENT
Advertise with us ADVERTISEMENT