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.
- 1 Servings
- Less than $3.00
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.
- 1 Servings
- Less than $3.00
Ingredients
- 1/4 pound ground beef, 85% lean (or leaner)
- 2 tablespoons oatmeal
- 1 tablespoon ketchup
- 2 teaspoons milk, 1%
- 1 teaspoon dry onion mix
Steps
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.
6
Cooking time will increase if more than one meat loaf is placed in the microwave at a time.
7
Leftover dry onion mix can be used as a seasoning for baked or microwaved vegetables.
Ingredients
Serving Size: 3/4 cup, 1 meatloaf
| Nutrients | Amount |
|---|---|
| Total Calories | 850 |
| Total Fat | 23 g |
| Saturated Fat | 7 g |
| Monounsaturated Fat | 8 g |
| Polyunsaturated Fat | 4 g |
| Linoleic Acid | 4 g |
| α-Linolenic Acid | 0.2 g |
| Omega 3 - EPA | 2 mg |
| Omega 3 - DHA | 1 mg |
| Cholesterol | 75 mg |
| Carbohydrates | 117 g |
| Dietary Fiber | 17 g |
| Total Sugars | 7 g |
| Added Sugars included | 3 g |
| Protein | 44 g |
| Minerals | |
| Calcium | 145 mg |
| Potassium | 1000 mg |
| Sodium | 445 mg |
| Copper | 736 mcg |
| Iron | 9 mg |
| Magnesium | 250 mg |
| Phosphorus | 882 mg |
| Selenium | 65 mcg |
| Zinc | 11 mg |
| Vitamins | |
| Vitamin A | 22 mcg RAE |
| Vitamin B6 | 0.5 mg |
| Vitamin B12 | 2.5 mg |
| Vitamin C | 1 mg |
| Vitamin D | 1 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 5 mcg |
| Folate | 62 mcg DFE |
| Thiamin | 0.8 mg |
| Riboflavin | 0.5 mg |
| Niacin | 7 mg |
| Choline | 141 mg |
Source:
- Spend Smart. Eat Smart.
- Iowa State University Extension