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
Wash hands with soap and water.
Combine all ingredients and stir to mix.
Spray microwave-safe mug with cooking spray.
Pat beef mixture into mug. Make a small hold in center, all the way to the bottom.
Microwave on HIGH (100%) for 3 minutes or until done.
Nutrition Facts
| Nutrients | Amount |
|---|---|
| Total Calories | 850 |
| Total Fat | 23 g |
| Saturated Fat | 7 g |
| Cholesterol | 75 mg |
| Sodium | 445 mg |
| Carbohydrates | 117 g |
| Dietary Fiber | 17 g |
| Total Sugars | 7 g |
| Added Sugars included | 3 g |
| Protein | 44 g |
| Vitamin D | 1 mcg |
| Calcium | 145 mg |
| Iron | 9 mg |
| Potassium | 1000 mg |
U.S. Department of Agriculture. MyPlate Kitchen Website. Meatloaf in a Mug. Recipe source: Spend Smart. Eat Smart. Iowa State University Extension. Available at MyPlate.gov/MyPlateKitchen. Access date: 09-05-2024.