Spinach and Brown Rice Casserole

Ingredients

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

Directions
Heat oil in a large skillet and saute onion, mushrooms and garlic until tender. In a small bowl, mix egg white, flour and cottage cheese. Add to sauteed 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°F. °F for at least 30 minutes. Nutrition (per serving): 193 calories total fat 5 g (22% of calories)