Please excuse me for not being a photographer… I’m a pharmacist. I do love to eat, though, and I’ve got 4 kids to feed (they happily ate this!). So before I sell this meal to you for being good for your blood pressure, cholesterol and diabetes, I fed this to my family! I found the turkey meatloaf recipe from a wildly popular source and it had A LOT of REALLY good reviews (just remember, it’s turkey, not beef). I tweaked it a bit because of the package sizes that are available in the store (I’m not wasting those expensive groceries), and was a bit more conservative on the salt. As for the potatoes, that’s my shining glory. I LOVE mashed potatoes. I would serve them with every meal if it were acceptable. And the green beans, so so good. Garlic is one of my favorite flavors. They are the perfect compliment and are just so simple. A simple recipe is the best kind in my opinion. Why make the flavors fight for attention?
In any event, each element is posted separately so you can find them easier. And I think I’ll start you off with the Nutrition Facts because I’m hoping that’s why you’re here. That’s truly what this blog is intended to be: an actionable resource for managing your medical conditions. So read on and do your body right! I’m cheering for you!
Nutrition Information
| Per Serving | Meat Loaf (2/3 C) | Mashed Potatoes (3/4 C) | Green Beans (2/3 C) | Meal Total |
| Calories | 285.5 | 208.75 | 40.75 | 535 |
| Total Fat | 15.32 g | 8.25 g | 2.35 g | 25.92 g |
| Saturated Fat | 0.67 g | 5.25 g | 0.3 g | 6.22 g |
| Cholesterol | 114.17 mg | 23 mg | 0 | 137.14 mg |
| Sodium | 647 mg | 233.75 mg | 99.42 mg | 980.17 mg |
| Carbohydrates | 17.51 g | 30.625 g | 4.5 g | 52.64 g |
| Dietary Fiber | 0.88 g | 2.25 g | 1.37 g | 4.5 g |
| Sugar | 8.48 g | 2.5 g | 2.02 g | 13 g |
| Protein | 19.5 g | 4.38 g | 1.43 g | 25.305 g |
Mashed Potatoes
Prep Time 10 min | Total Time 40-70 min | Serves 8
Ingredients
- 1 1/2 lbs Russet Potatoes
- 1 1/2 lbs Red Potatoes
- 6 T Butter, salted
- 1 C Milk, skim
- 1/2 t Salt
- 1/4 t Black Pepper
Directions
1. Get. It. Together.
Peel and cut the potatoes for boiling. Transfer to a large saucepan and cover with hot water. Allow to rest for 20 – 30 minutes to allow the starch to escape. (It’s worth it if you’re not pressed for time.)
2. Boil the Potatoes.
Boil the potatoes until tender, roughly 20 minutes. Drain and set aside to allow steam to escape for about 3 minutes.
3. Finish and Serve.
Add remaining ingredients, blend with a hand mixer, and serve.
