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Microwave Meatloaf

Microwave Meatloaf
 
Microwave Meatloaf
This healthy recipe comes from NDSU Extension Service.

Ingredients

  • 1/3 c. rolled oats
  • 1 egg, slightly beaten
  • 1 clove garlic, minced
  • 1/3 c. finely chopped onion
  • 1 (8-oz.) can tomato sauce, no sodium
  • 1/8 tsp. pepper
  • 1 1/2 lbs. lean ground beef or pork
  • 1/4 c. ketchup

Directions

Mix oats, egg, garlic, onion, and pepper. Crumble ground beef into mixture and blend thoroughly.Press into 9- by 5-inch loaf pan (microwaveable) and cover loosely with paper towel. Microwave on high seven minutes, rotate pan and microwave seven more minutes. Rotate once more and microwave five more minutes or until internal temperature reaches 160 degrees F. Spread with ketchup and recover loosely with paper towel. Microwave at medium (50 percent) until ketchup is heated, two to three minutes.

Makes 8 servings.

Per Serving: about 140 calories, 4.5 grams (g) of fat, 7 g carbohydrate, 1 g of fiber, 18 g protein and 140 mg sodium

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