Microwave setting: High 100%; Medium High 70%. Microwave cooking time: 25 minutes.

For 4 servings you will need:

1 1/2 lbs. ground lean beef
1/2 c. fine dry bread crumbs
1 egg, beaten
1 1/4 tsp. salt, divided
1/4 c. ketchup, divided
1/8 tsp. pepper
1 (10 oz.) pkg. frozen chopped spinach, defrosted, well drained
3/4 c. shredded Mozzarella cheese, divided
3 tbsp. grated Parmesan cheese
1/2 tsp. dried oregano or marjoram or rosemary leaves
1 clove garlic, minced
Chopped parsley

1. Combine beef, bread crumbs, egg, 1 teaspoon salt, pepper and 2 tablespoons ketchup.

2. Combine spinach, 1/2 cup Mozzarella cheese, Parmesan cheese, herb, remaining salt, and the garlic.

3. Pat out beef mixture on waxed paper to 14 x 9 inch rectangle. Spread spinach filling on meat to 3/4 inch from edges.

4. Roll up from short end to form pinwheel loaf. Pinch ends together to seal well.

5. Place in a 9 x 5 inch microsafe dish, pressing to fit in loaf shape. Cover with waxed paper.

6. Microwave at High power for 5 minutes. Pour off juices. Cover.

7. Microwave at Medium high power for 20 minutes. Give dish a half turn after 10 minutes. Spread with remaining ketchup.

8. Sprinkle with cheese. Cover with aluminum foil, and let stand 10 minutes.

9. Sprinkle with chopped parsley. Serve hot or cold.

Per serving: Calories 527; protein 42.0 g; fat 31.3 g; carbohydrates 18.5 g; sodium 1301 mg. Percentage of USRDA: Protein 64.6%; calcium 31.3%; iron 26.6%; vitamin A 120.7%; vitamin C 19.2%.