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Spinach & Brown Rice Casserole

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Submitted by chefmaster

YIELD

8 servings

PREP

15 min

COOK

40 min

READY

55 min

Ingredients

1 15
TABLESPOON ML VEGETABLE OIL
1 1
EACH EACH ONIONS
large, chopped
2 473
CUPS ML MUSHROOMS
sliced
1 1
CLOVE CLOVE GARLIC
1 1
EACH EACH EGGS
white
1 15
TABLESPOON ML WHOLE-WHEAT FLOUR
whole wheat
2 473
CUPS ML COTTAGE CHEESE
1% lowfat *
10 289
OUNCES ML/G SPINACH
frozen chopped
3 7.1E+2
CUPS ML BROWN RICE
cooked
1 15
TABLESPOON ML BLACK PEPPER
or to taste, fresh, ground
2 3E+1
TABLESPOONS ML PARMESAN CHEESE
2 3E+1
TABLESPOONS 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.

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 115g (4.1 oz)
Amount per Serving
Calories 302 15% from fat
 % Daily Value *
Total Fat 5g 8%
Saturated Fat 1g 5%
Trans Fat 0g
Cholesterol 24mg 8%
Sodium 37mg 2%
Total Carbohydrate 19g 19%
Dietary Fiber 3g 13%
Sugars g
Protein 16g
Vitamin A 8% Vitamin C 5%
Calcium 5% Iron 9%
* based on a 2,000 calorie diet How is this calculated?
Trans-fat Free, Good source of fiber, Low Sodium
 

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