SPINACH AND BROWN RICE CASSEROLE

Spinach and Brown Rice Casserole image

Provided by Jane E. Brody

Time 40m

Yield 8 servings; an 8-ounce serving has about 210 calories

Number Of Ingredients 13

Ingredients

1 tablespoon oil
1 large onion, chopped
2 cups mushrooms, sliced
1 clove garlic
1 egg
1 tablespoon whole-wheat flour
2 cups low-fat cottage cheese
10 ounces frozen chopped spinach, drained
3 cups cooked brown rice
Freshly ground black pepper
1/2 teaspoon dried thyme
2 tablespoons Parmesan cheese
2 tablespoons sunflower seeds

Steps:

Preheat oven to 375 degrees.
Heat oil in Dutch oven, and saute onion, mushrooms and garlic until tender.
In a small bowl, mix egg, flour and cottage cheese. Add to sauteed vegetables, along with the spinach. Stir in rice, pepper, thyme and 1 tablespoon Parmesan cheese.
Turn into a greased 12-by-8-inch baking dish, and top with sunflower seeds and remaining Parmesan cheese.
Bake for at least 30 minutes.

Nutrition Facts : @context http, Calories 203, UnsaturatedFat 4 grams, Carbohydrate 25 grams, Fat 6 grams, Fiber 3 grams, Protein 12 grams, SaturatedFat 2 grams, Sodium 261 milligrams, Sugar 4 grams, TransFat 0 grams