Spinach & Brown Rice Casserole
Yield
8 servingsPrep
15 minCook
40 minReady
55 minTrans-fat Free, Good source of fiber, Low Sodium
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 1 | tablespoon |
vegetable oil
|
|
| 1 | each |
onions
large, chopped |
|
| 2 | cups |
mushrooms
sliced |
|
| 1 | clove |
garlic
|
|
| 1 | each |
eggs
white |
|
| 1 | tablespoon |
whole-wheat flour
whole wheat |
|
| 2 | cups |
cottage cheese
1% lowfat |
*
|
| 10 | ounces |
spinach
frozen chopped |
|
| 3 | cups |
brown rice
cooked |
|
| 1 | tablespoon |
black pepper
or to taste, fresh, ground |
|
| 2 | tablespoons |
Parmesan cheese
|
|
| 2 | tablespoons |
sunflower seeds
|
|
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 15 | ml |
vegetable oil
|
|
| 1 | each |
onions
large, chopped |
|
| 473 | ml |
mushrooms
sliced |
|
| 1 | clove |
garlic
|
|
| 1 | each |
eggs
white |
|
| 15 | ml |
whole-wheat flour
whole wheat |
|
| 473 | ml |
cottage cheese
1% lowfat |
*
|
| 289 | ml/g |
spinach
frozen chopped |
|
| 7.1E+2 | ml |
brown rice
cooked |
|
| 15 | ml |
black pepper
or to taste, fresh, ground |
|
| 3E+1 | ml |
Parmesan cheese
|
|
| 3E+1 | ml |
sunflower seeds
|
|
Directions
Heat oil in a large skillet and sauté onion, mushrooms and garlic until tender.
In a small bowl, mix egg white, flour and cottage cheese.
Add to sautéed 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℉ (190℃) degrees for at least 30 minutes.
