MICROWAVE STIR-FRY

Microwave Stir-Fry image

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.

Provided by Taste of Home

Categories Dinner

Time 30m

Yield 5 servings.

Number Of Ingredients 14

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

Steps:

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.

Nutrition Facts : Calories 237 calories, Fat 9g fat (0 saturated fat), Cholesterol 61mg cholesterol, Sodium 203mg sodium, Carbohydrate 16g carbohydrate (0 sugars, Fiber 0 fiber), Protein 24g protein. Diabetic Exchanges