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Meatloaf in a Mug

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Meatloaf in a Mug
En Español

Fivestar Rating
(50 votes)
Recipe Total Cost
  • Makes: 1 Serving

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

Ingredients

  • 1/4 pound ground beef, 85% lean (or leaner)
  • 2 tablespoons oatmeal
  • 1 tablespoon catsup
  • 2 teaspoons milk, 1%
  • 1 teaspoon dry onion mix

Directions

1. Combine all ingredients and stir to mix.
2. Spray microwave-safe mug with cooking spray.
3. Pat beef mixture into mug. Make a small hold in center, all the way to the bottom.
4. 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.

Food Safety Note: Cook until the internal temperature is 160 F when measured with a meat thermometer.

Source:

Iowa State University Extension. Spend Smart. Eat Smart.

Nutrition Information

Serving Size: 3/4 cup, 1 meatloaf
Nutrients Amount
Total Calories 266
Total Fat 13 g
Saturated Fat 5 g
Cholesterol 74 mg
Sodium 427 mg
Carbohydrates 13 g
Dietary Fiber 1 g
Total Sugars 4 g
Added Sugars included 3 g
Protein 23 g
Vitamin D 0 mcg
Calcium 41 mg
Iron 3 mg
Potassium 420 mg
N/A - data is not available
Nutrients Amount
Total Calories 266
Total Fat 13 g
Saturated Fat 5 g
Monounsaturated Fat 5 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 2 mg
Omega 3 - DHA 1 mg
Cholesterol 74 mg
Carbohydrates 13 g
Dietary Fiber 1 g
Total Sugars 4 g
Added Sugars included 3 g
Protein 23 g
Minerals
Calcium 41 mg
Potassium 420 mg
Sodium 427 mg
Copper 140 mcg
Iron 3 mg
Magnesium 38 mg
Phosphorus 240 mg
Selenium 21 mcg
Zinc 6 mg
Vitamins
Vitamin A 10 mcg RAE
Vitamin B6 0.4 mg
Vitamin B12 2.4 mcg
Vitamin C 1 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 2 mcg
Folate 12 mcg DFE
Thiamin 0.1 mg
Riboflavin 0.2 mg
Niacin 5 mg
Choline 76 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Grains
1/2 ounces
Protein Foods
3 ounces
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