I absolutely love cooking casseroles and one dish meals. If I'm not using any online aids and only figuring it out on pen/paper, What I usually do to figure it out is....
1) Take all my ingredients and figure out how many servings of each I'm going to add.
So For example if I'm going to add a full 540ml can of pasta sauce, and the serving size is 1/2 cup (125ml). I would divide 540 by 125 which would give me 4.32 servings going into the dinner. Then I multiply the amount of servings by the calories per serving.. So if 1 serving of pasta sauce is 50 calories, the total calories for the pasta sauce is 216.
2) Once I have all my totals from all my ingredients, I add them all together.
3) When the meal is done cooking I dish it all out into plates/leftover containers (In equal amounts, or at least try to get as close as I can) And depending on how many containers I filled up, I would just divide my total calories by the number of containers. And I then know how many calories each container is
I hope this post was a bit helpful! I apologize if it doesn't make a lot of sense, I'm sometimes really bad at explaining myself.
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