Spinach and Brown Rice Casserole

Ingredients

 * 1 tbsp vegetable oil
 * 1 large onion, chopped
 * 2 cups mushrooms, sliced
 * 1 clove garlic
 * 1 egg white
 * 1 tbsp whole wheat flour
 * 2 cup 1% low fat cottage cheese
 * 10 oz frozen chopped spinach, drained
 * 3 cups cooked brown rice
 * fresh ground black pepper to taste
 * 2 tbsp Parmesan cheese
 * 2 tbsp sunflower seeds

Directions

 * 1) Heat oil in a large skillet and saute onion, mushrooms and garlic until tender.
 * 2) In a small bowl, mix egg white, flour and cottage cheese.
 * 3) Add to sauteed vegetables along with spinach.
 * 4) Stir rice, pepper, thyme and 1 tablespoon of Parmesan cheese.
 * 5) Turn into a greased 12 x 8-inch baking dish and top with remaining Parmesan cheese and sunflower seeds.
 * 6) Bake at 375 °F for at least 30 minutes.

Nutritional information
Per serving: 193 calories total fat 5 g (22% of calories)