Microwave Stir-Fry? Oh yes you Can!

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.

5 ServingsPrep/Total Time: 30 min.

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

Directions (continued)

• 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.

Nutrition 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.

© Taste of Home 2012