Microwave Stir-Fry Recipe

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Ingredients:

Serving

1/4 cup king arthur unbleached all-purpose flour
2 tsp salt , optional
1/4 tsp pepper
1/4 tsp ground cumin
1 lb boneless beef sirloin steak , cut into 1/8-inch strips
1 tbsp vegetable oil
1 can (14-1/2 oz) diced tomatoes
3 medium carrots , julienned
1/2 cup finely chopped onion
1/2 tsp dried basil
1/4 tsp 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.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	319.89 Kcal (1339 kJ)
Calories from fat	130.88 Kcal
		% Daily Value*
Total Fat	14.54g	22%
Cholesterol	61.68mg	21%
Sodium	1030.24mg	43%
Potassium	521.54mg	11%
Total Carbs	25.33g	8%
Sugars	3.07g	12%
Dietary Fiber	1.77g	7%
Protein	21g	42%
Vitamin C	4.5mg	8%
Vitamin A	0.4mg	12%
Iron	2.2mg	12%
Calcium	26.8mg	3%

Amount Per 100 g
Calories	151.66 Kcal (635 kJ)
Calories from fat	62.05 Kcal
		% Daily Value*
Total Fat	6.89g	22%
Cholesterol	29.24mg	21%
Sodium	488.45mg	43%
Potassium	247.27mg	11%
Total Carbs	12.01g	8%
Sugars	1.45g	12%
Dietary Fiber	0.84g	7%
Protein	9.96g	42%
Vitamin C	2.2mg	8%
Vitamin A	0.2mg	12%
Iron	1mg	12%
Calcium	12.7mg	3%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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