8 Servings
vegetable oil, spray
10 ounces chopped spinach
1 egg
1 tablespoon
flour
2 cups nonfat cottage cheese
3 cups cooked brown rice
freshly ground
black pepper
1/2 teaspoon thyme
1 tablespoon grated Parmesan cheese
2 tablespoons
margarine
1 1/2 cups chopped onions
3 cloves garlic, minced
8 ounces mushrooms,
sliced
3 tablespoons grated Parmesan cheese
2 tablespoons sunflower seeds
Preheat oven to 375F. Lightly spray a 9-x-13-inch pan with vegetable oil.
If
using fresh spinach, rinse thoroughly and remove large stems. Tear into bite-size
pieces. Set aside.
In a bowl, mix egg, flour, cottage cheese, rice, pepper, thyme
and 1 tablespoon Parmesan cheese. Set aside.
Heat margarine in a large saucepan
over medium-high heat. Add onion and sauté until translucent. Add garlic
and sauté
1 minute. Add spinach and mushrooms. Cover and cook 7 minutes. Add cottage cheese
mixture and blend well. Spoon mixture into prepared pan. Sprinkle 3 tablespoons Parmesan
and sunflower seeds on top.
Bake 25 to 30 minutes.
Amount Per Serving
Calories 231 Calories from Fat 74
Percent Total Calories
From:
Fat 32% Protein 23% Carb. 45%
Nutrient Amount per Serving Value
Total Fat 8 g 13%
Saturated Fat 2 g 9%
Cholesterol 29 mg 10%
Sodium 360 mg 15%
Total Carbohydrate 26 g 9%
Dietary Fiber 1 g 4%
Sugars 0 g
Protein 13 g
Vitamin A 52% Vitamin C 22% Calcium 0% Iron 13%
