夕食簡単

Meatloaf in a Mug

Name: Meatloaf in a Mug
Prep time: 5 min
Cook time: 3 min
Total time: 8 min
Yield: 1
Ingredients: 1/4 pound 85% lean ground beef; 2 tablespoons quick cooking oats; 1 tablespoon ketchup; 2 teaspoons low-fat 1% milk; 1 teaspoon dry onion mix

Enjoy this flavorful meatloaf without ever turning on your oven. This delicious single serving meal can be prepared in the microwave.

8 min1 人前

栄養成分（1食あたり）

1食あたりの値 · 1食分の量: 3/4 cup, 1 meatloaf

244

カロリー

21g

タンパク質

14g

炭水化物

12g

脂質

食物繊維

糖類

423mg

ナトリウム

飽和脂肪酸 4 g · コレステロール 64 mg

リングは1食分を2,000kcalの基準日に対する割合で表示します。Nutrolaアプリではあなた自身の目標に合わせて表示されます。

材料

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

作り方

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.

メモ

•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.

出典: USDA MyPlate Kitchen · Spend Smart. Eat Smart. Iowa State University Extension

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