Another member, cjohnson, gave out the link to this recipe calculator:
You enter the components of the recipe and the number of servings, and it'll calculate the macros and nutritional values for you. It's sometimes not perfect, since it's doing "average" values for certain things (like noodles, maybe) but it'll probably be pretty close. Then I do what wildbeanerz does, I'll make a custom entry like "Turkey noodle casserole with reduced fat cheese" or whatever it is that'll make me remember that particular recipe.
If I tweak the recipe a lot, I'll add the extra additions as a different food item (or subtract from the servings I ate).
Not perfect, but close enough
Female, 28 years old, 5'4 1/2" tall
Starting weight 1/4/11 = 215.2 lbs.
Weight 9/3/12 = 164.9 (net: -50.3 lbs.)
Current mini-goal: 160 lbs.
Next mini-goal: 150.2 lbs. <--- Official "Healthy BMI" weight
Estimated final goal: 130 lbs.
"You don't have to change your life today. You only need to change your day today."