Microwave Stir-Fry

Dairy Free
Health score
23%
Microwave Stir-Fry
30 min.
5
523kcal

Suggestions

Looking for a quick and delicious way to enjoy a stir-fry dinner? Look no further than this mouthwatering Microwave Stir-Fry recipe! Perfect for those busy weeknights when you want a tasty, homemade meal but don't have a lot of time to spend in the kitchen. This recipe is dairy-free, making it a great option for those with dietary restrictions, and it serves up to five people, so it's perfect for families or hosting a small gathering.

In just 30 minutes, you'll be savoring a flavorful dish packed with tender strips of boneless beef sirloin, vibrant vegetables like carrots, mushrooms, and zucchini, all served over a bed of hot, fluffy rice. The secret to this speedy stir-fry is the microwave, which allows you to quickly cook the ingredients while retaining their natural nutrients and flavors.

With a caloric breakdown that includes a good balance of protein, fat, and carbs, this Microwave Stir-Fry is not only satisfying but also guilt-free. Whether you're in the mood for a hearty lunch, a filling dinner, or a main course to impress your guests, this recipe is versatile and sure to become a staple in your culinary repertoire. So grab your bowl, ziplock bags, and a microwave-safe dish, and let's get cooking!

Ingredients

  • pound beef top sirloin steaks boneless cut into 1/8-inch strips
  • 14 ounces tomatoes diced canned
  • medium carrots julienned
  • servings rice hot cooked
  • servings rice hot cooked
  • servings rice hot cooked
  • 0.5 teaspoon basil dried
  • 0.3 cup flour all-purpose
  • 1.5 cups mushrooms fresh sliced
  • 1.5 cups mushrooms fresh sliced
  • 0.3 teaspoon ground cumin 
  • 0.5 cup onion finely chopped
  • 0.3 teaspoon oregano dried
  • 0.3 teaspoon pepper 
  • teaspoons salt 
  • tablespoon vegetable oil 
  • cup zucchini julienned

Equipment

  • bowl
  • ziploc bags
  • microwave

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.
  3. Drain tomatoes, reserving juice; set tomatoes aside.
  4. 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.
  5. Pour over meat; add the tomatoes, zucchini and mushrooms. Cover and microwave at 50% power for 7-8 minutes, stirring several times.
  6. Let stand for 3 minutes.
  7. Serve with rice.

Nutrition Facts

Calories523kcal
Protein23.6%
Fat12.49%
Carbs63.91%

Properties

Glycemic Index
119.37
Glycemic Load
77.19
Inflammation Score
-10
Nutrition Score
30.360000216443%

Flavonoids

Apigenin
0.01mg
Luteolin
0.06mg
Isorhamnetin
0.8mg
Kaempferol
0.2mg
Myricetin
0.04mg
Quercetin
3.89mg

Nutrients percent of daily need

Calories:523.02kcal
26.15%
Fat:7.17g
11.03%
Saturated Fat:1.88g
11.76%
Carbohydrates:82.58g
27.53%
Net Carbohydrates:78.43g
28.52%
Sugar:6.21g
6.9%
Cholesterol:53.52mg
17.84%
Sodium:1128.05mg
49.05%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:30.5g
61%
Vitamin A:6261.45IU
125.23%
Selenium:53.46Β΅g
76.37%
Manganese:1.41mg
70.48%
Vitamin B6:1.05mg
52.71%
Vitamin B3:10.34mg
51.68%
Phosphorus:392.65mg
39.26%
Zinc:5.46mg
36.38%
Vitamin B2:0.5mg
29.23%
Potassium:958.31mg
27.38%
Vitamin B5:2.67mg
26.74%
Copper:0.52mg
26.09%
Iron:3.73mg
20.72%
Vitamin C:16.39mg
19.86%
Vitamin B1:0.29mg
19.37%
Magnesium:76.59mg
19.15%
Fiber:4.15g
16.59%
Vitamin K:16.79Β΅g
15.99%
Folate:63Β΅g
15.75%
Vitamin B12:0.88Β΅g
14.6%
Calcium:96.44mg
9.64%
Vitamin E:1.43mg
9.52%