Microwave Stir-Fry
Microwave Stir-Fry is a dairy free main course. This recipe covers 25% of your daily requirements of vitamins and minerals. One serving contains 321 calories, 26g of protein, and 7g of fat. This recipe serves 5. From preparation to the plate, this recipe takes approximately 30 minutes. Head to the store and pick up basil, canned tomatoes, oregano, and a few other things to make it today. To use up the flour you could follow this main course with the Apple Tart with Caramel Sauce as a dessert.
Instructions
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.