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.
- Yield
- 1 Serving
- Serving size
- 3/4 cup, 1 meatloaf
- Rating
- 3.45 of 5 (44 ratings)
Food groups
- Grains: 1/2 ounces
- Protein Foods: 2 1/2 ounces
Ingredients
- 1/4 pound 85% lean ground beef (or leaner)
- 2 tablespoons quick cooking oats
- 1 tablespoon ketchup
- 2 teaspoons low-fat 1% milk
- 1 teaspoon dry onion mix
Directions
- 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 per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 244.4 |
| Total Fat | 11.46 g |
| Saturated Fat | 4.22 g |
| Monounsaturated Fat | 5 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 0 g |
| α-Linolenic Acid | 0 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 64.33 mg |
| Carbohydrates | 13.53 g |
| Dietary Fiber | 1.23 g |
| Total Sugars | 4.37 g |
| Added Sugars included | 3 g |
| Protein | 20.74 g |
| Calcium | 39 mg |
| Potassium | 381 mg |
| Sodium | 423.12 mg |
| Copper | 0 mg |
| Iron | 3 mg |
| Magnesium | 36 mg |
| Phosphorus | 221 mg |
| Selenium | 19 mg |
| Zinc | 5 mg |
| Vitamin A | 13 mcg |
| Vitamin B6 | 0.3 mg |
| Vitamin B12 | 2.2 mcg |
| Vitamin C | 1 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0 mg |
| Vitamin K | 2 mcg |
| Folate | 11 mcg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.2 mg |
| Niacin | 5 mg |
| Choline | 70 mg |
Notes
Food Safety Note: Cook until the internal temperature is 160 °F when measured with a meat thermometer.
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Source
Recipe by: Spend Smart. Eat Smart. — Iowa State University Extension
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/meatloaf-mug. Federal works are public domain in the United States.