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Meat Loaf with Gravy
Total Calories per Serving:   332  
Fat Calories per Serving:   113
Percent Fat Calories per Serving:   34.04%

Portion -  4 oz
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

1 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 waterl

½ tsp of Gravy Master (add more to taste if desired)


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

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 cornstarch and water mixture and 2 cups of hot water to casserole dish. Mix well with onions. Add salt, pepper and Gravy Master. Stir. Continue baking, for an additional 35 minutes. Check and stir gravy during this time.

Nutrition Data
Serving Size 4 oz 
Total Calories 332 
    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 15  5.00% 
    Fiber Grams 1  
    Sugar Grams 1  
    Protein Grams 45  


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