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
11/2 lbs. lean ground beef or pork
1/4 c. ketchup
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. Spread with ketchup and recover loosely with paper towel. Microwave at medium (50 percent) until ketchup is heated, two to three minutes
Makes eight servings. Per serving: 140 calories,
4.5 g fat, 18 g protein, 7 g carbohydrate, 1 g fiber,
140 mg sodium
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
11/2 lbs. lean ground beef or pork
1/4 c. ketchup
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. Spread with ketchup and recover loosely with paper towel. Microwave at medium (50 percent) until ketchup is heated, two to three minutes
Makes eight servings. Per serving: 140 calories,
4.5 g fat, 18 g protein, 7 g carbohydrate, 1 g fiber,
140 mg sodium
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