Spinach brown rice casserole (lacto)

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Recipe by: haithan

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Preparation Time:

10 Min

Serves:

Difficulty:

Easy

Cost:

Main Ingredients:

See below ingredients and instructions of the recipe

Cooking Preparation of the Recipe:

1 tb Vegetable oil
1 lg Onion; chopped
2 c Mushrooms; sliced
1 Clove garlic clove
1 Egg white
1 tb Whole wheat flour
2 c 1% lowfat cottage cheese
10 oz Frozen chopped spinach; drai
3 c Cooked brown rice
Fresh ground black pepper
- to taste
2 tb Parmesan cheese
2 tb Sunflower seeds

Heat oil in a large skillet and saute onion, mushrooms and garlic
until tender. In a small bowl, mix egg white, flour and cottage
cheese. Add to sauteed vegetables along with spinach. Stir rice,
pepper, thyme and 1 tablespoon of parmesan cheese. Turn into a
greased 12 x 8-inch baking dish and top with remaining parmesan
cheese and sunflower seeds. Bake at 375 F. degrees for at least 30
minutes. Nutrition (per serving): 193 calories Total Fat 5 g (22% of
calories) Source: Sue Cochran, CHE, Date Published: 11/20/92,
Culinary Hearts Kitchen :