Spinach and Brown Rice Casserole

Ingredients

• 1 tbsp vegetable oil
• 1 large onion, chopped
• 2 cups mushrooms, sliced
• 1 clove garlic
• 1 egg white
• 1 tbsp whole wheat flour
• 2 cup 1% low fat cottage cheese
• 10 oz frozen chopped spinach, drained
• 3 cups cooked brown rice
• fresh ground black pepper to taste
• 2 tbsp Parmesan cheese
• 2 tbsp sunflower seeds

Procedures

1. Heat oil in a large skillet and saute onion, mushrooms and garlic until tender.
2. In a small bowl, mix egg white, flour and cottage cheese.
3. Add to sauteed vegetables along with spinach.
4. Stir rice, pepper, thyme and 1 tablespoon of Parmesan cheese.
5. Turn into a greased 12 x 8-inch baking dish and top with remaining Parmesan cheese and sunflower seeds.
6. Bake at 375 °F for at least 30 minutes.

Nutritional information

Per serving: 193 calories total fat 5 g (22% of calories)