Meatloaf in a Mug
Enjoy this flavorful meatloaf without ever turning on your oven. This delicious single serving meal can be prepared in the microwave.
Nutrition Facts (per serving)
Values are per serving · Serving Size: 3/4 cup, 1 meatloaf
244
Calories
21g
Protein
14g
Carbs
12g
Fat
1g
Fiber
4g
Sugar
423mg
Sodium
Saturated Fat 4 g · Cholesterol 64 mg
Rings show one serving as a share of a 2,000 calorie reference day. In the Nutrola app they fill against your own goals.
Ingredients
85% lean ground beef
1/4 pound · or leaner
quick cooking oats
2 tablespoons
ketchup
1 tablespoon
low-fat 1% milk
2 teaspoons
dry onion mix
1 teaspoon
Instructions
- 1
Wash hands with soap and water.
- 2
Combine all ingredients and stir to mix.
- 3
Spray microwave-safe mug with cooking spray.
- 4
Pat beef mixture into mug. Make a small hold in center, all the way to the bottom.
- 5
Microwave on HIGH (100%) for 3 minutes or until done.
Notes
- •Cooking time will increase if more than one meat loaf is placed in the microwave at a time.
- •Leftover dry onion mix can be used as a seasoning for baked or microwaved vegetables.
Source: USDA MyPlate Kitchen · Spend Smart. Eat Smart. Iowa State University Extension
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