Ingredients

• 2 tablespoons 1% low fat milk
• 2 teaspoons ketchup
• 2 tablespoons quick cooking oats
• 1 teaspoon onion powder
• 1/4 pound lean ground beef

Preparation

1. Spray a 12-ounce microwave-safe mug with cooking spray.
2. In a bowl, combine the milk (or milk substitute), ketchup, oats and onion powder.
3. Crumble beef over the mixture and mix well.  Pat into the mug.
4. Cover and microwave, on HIGH, for 3 minutes or until meat is no longer pink.

Helpful hints

• Compare brands and select the lowest sodium ketchup.
• Look for ground beef with at least 7% fat for this recipe. Ground turkey makes a good substitute.
• Use your favorite milk substitute instead of milk if desired.
• If you are on a lower protein diet, adjust the amount of ground beef to match your meal plan.