Micro Meat Loaf - Canadian Beef

Ingredients

• ¼ cup (60 mL) EACH ketchup and barbecue sauce
• 2 tbsp (30 mL) Worcestershire sauce
• 1 tsp (5 mL) brown sugar
• Meat Loaf
• 1 egg, beaten
• ¼ cup (60 mL) dry bread crumbs
• 2 tbsp (30 mL) ketchup or barbecue sauce
• 2 tbsp (30 mL) milk
• ½ tsp (2 mL) EACH garlic powder and onion powder
• ¼ tsp (1 mL) EACH salt and pepper
• ½ lb (250 g) Extra Lean Ground Beef
• Cooking spray or canola or sunflower oil