Preparing homemade microwave dinners gives you full control over flavor, nutrition, and portion size. This recipe for Salisbury steak with mashed potatoes is designed for high protein and moderate carbohydrates, with each of the 4 servings delivering approximately 45 grams of protein and 35 grams of carbs. Perfect for meal prep, each portion reheats quickly and holds up well in the fridge or freezer.

Grocery List (Makes 4 Meals)

Meat and Dairy

• 2 pounds lean ground beef (90% lean or better)
• 1/2 cup low-fat milk
• 1/2 cup plain Greek yogurt
• 1 large egg

Produce

• 4 medium Yukon gold or russet potatoes (about 1.5 pounds total)
• 1 yellow onion
• 1 cup sliced mushrooms
• 2 garlic cloves

Pantry Items

• 1/3 cup oat flour or breadcrumbs
• 2 cups low-sodium beef broth
• 2 tablespoons Worcestershire sauce
• 1 tablespoon olive oil
• 1 tablespoon cornstarch
• Salt and black pepper

Instructions

1. Make the Salisbury Steaks
In a large bowl, combine the ground beef, egg, finely chopped onion, minced garlic, oat flour, 1 tablespoon Worcestershire sauce, salt, and pepper. Mix until just combined and form into 4 oval patties.
Heat a skillet over medium-high and sear the patties for 2 to 3 minutes per side, just until browned. Remove from heat. Patties do not need to be cooked through.

2. Make the Mushroom Gravy
In the same skillet, add olive oil and sauté mushrooms until tender. Pour in beef broth and remaining Worcestershire sauce. Bring to a simmer.
In a small bowl, mix cornstarch with 2 tablespoons of cold water. Stir this into the simmering broth and reduce heat. Cook until gravy thickens, about 3 to 5 minutes. Add salt and pepper to taste.

3. Make the Mashed Potatoes
Peel and chop the potatoes. Boil in salted water for 12 to 15 minutes or until fork-tender. Drain and mash with Greek yogurt and milk until smooth. Season with salt and pepper. Divide into 4 even servings.

4. Assemble and Cool
Place each seared patty into a microwave-safe container. Add a serving of mashed potatoes next to it. Spoon mushroom gravy over the steak and optionally over the potatoes.
Let everything cool to room temperature before sealing with airtight lids. Store in the fridge for up to 4 days or freeze for up to 2 months.

Microwave Heating Instructions

From Refrigerator
Microwave uncovered or loosely covered on full power for 3.5 to 4 minutes or until heated through.

From Frozen
Microwave on full power for 7 to 8 minutes, stirring or rotating halfway through, until hot in the center.

Nutrition Per Serving (Approximate)
Protein: 45 grams
Carbohydrates: 35 grams
Fat: 18 to 22 grams
Calories: 550 to 600

This homemade meal delivers the comfort of a classic TV dinner without the preservatives or excess sodium. Prep once, heat when ready, and enjoy a reliable, protein-rich dinner straight from your freezer.