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Microwave Stir-Fry Recipe

Microwave Stir-Fry 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.
TOTAL TIME: Prep/Total Time: 30 min. YIELD: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

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.

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.