PREP: 12 minutes
COOK: 10 minutes
YIELD: 4 servings
1 lb 10% lean ground beef
1/2 cup plain bread crumbs
1/4 cup minced onion
Pinch ground black pepper
1/2 tsp dried oregano
1/2 cup ketchup
2 tsp Worchestershire sauce
1/4 cup reduced-sodium, fat-free beef broth
1 lb, 5 oz-bag frozen berries
1/2 cup orange juice
1. Heat oven to 350°F. Coat 8 cups of a muffin tin with cooking spray, then set aside. Combine meat-loaf ingredients, except gravy mix, in a large bowl. Scoop into muffin cups and bake 30 minutes.
2. While loaves bake, mix berries and juice in a saucepan; bring to a simmer over medium-high heat. Reduce heat and simmer uncovered for 5 minutes. Prepare gravy.
3. Offer 2 meat-loaf muffins with berry sauce on the side. Serve with mashed potatoes and drizzle gravy on top.
HOW KIDS CAN HELP: Measure ingredients.
PER SERVING: 340 calories, 10 g fat (4 g saturated), 822 mg sodium, 31 mg cholesterol