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Meatloaf in a Mug

Meatloaf in a Mug

44 Ratings
44 Ratings
Recipe Image
Meatloaf in a Mug on a plate
Makes: 1 Serving
Total Cost: $$$$

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 ketchup
  • 2 teaspoons milk, 1%
  • 1 teaspoon dry onion mix

Directions

  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.

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

Source:

Spend Smart. Eat Smart.
Iowa State University Extension

Nutrition Information

Serving Size: 3/4 cup, 1 meatloaf
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

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

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

Nutrients will display if the data is available

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Grains 5 1/2 ounces
Protein Foods 3 ounces

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