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Meat Loaf with Potatoes and Carrots Casserole
Total Calories per Serving:   448  
Fat Calories per Serving:   113
Percent Fat Calories per Serving:   25.22%

Portion -  4 oz meat loaf, one potato
Recipe serves four


1 pound of 90% or more ground beef

Cooking Spray

2 toasted slices of light whole wheat bread (40 calories per slice) crumbled into bread crumbs

1 large egg

1 tbl finely chopped green pepper (optional)

1/3 cup of chopped onions

2 onion slices

½ tbl dry mustard powder

1 tsp dried garlic powder

1 tsp dried onion powder

2 tsp of dried parseley flakes

salt to taste (optional)

ground black pepper to taste (optional)

3 tbls of cornstarch blended with 6 tbls of cold water

4 medium potatoes, peeled and sliced into three pieces each (5.25 oz per potato)

16 baby carrots (4 carrots per serving) ½ tsp of Gravy Master (add more to taste if desired)


Preheat oven to 325 degrees. Spray casserole dish with cooking spray.

Boil potatoes and carrots together for 20 to 30 minutes, until tender. Set aside.

In large bowl, combine ground beef, bread crumbs green pepper, chopped onions, parseley, garlic powder, mustard powder, onion powder, salt, pepper and egg. Mix with your hands until all ingredients are combined evenly.

Shape meat into an oval mound in a casserole dish. Add 2 onion slices to pan. Place dish in oven. Bake for 25 minutes.

Add ½ tsp of gravy master to cornstarch and water mixture and mix well. Add mixture to casserole dish. Let thicken in dish, then add 1 ½ cup of hot water. Mix well with cornstarch mixture and onions in pan.

Add drained potatoes and carrots, arranging in casserole dish. Baste meat, potatoes and carrots with gravy. Bake for an additional 10 minutes and serve.

Nutrition Data
Serving Size 4 oz meat loaf, one potato 
Total Calories 448 
    Calories from Fat 113 
% Daily Value
Total Fat Grams 11  16.92% 
    Saturated Fat Grams 0  
    Trans Fat Grams 0  
    Polyunsaturated Fat Grams 0  
    Monounsaturated Fat Grams 0  
Cholesterol MG 179  
Sodium MG 619  
Total Carbs 74  24.67% 
    Fiber Grams 1  
    Sugar Grams 1  
    Protein Grams 45  


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