Rice and Cheese Casserole I

Description

Serves 6 (¾ cup servings)

Ingredients

• 2½ cups cooked brown rice
• 3 green onions, chopped
• 1 cup low-fat cottage cheese
• 1 tsp dill weed
• ¼ cup freshly grated Parmesan cheese
• ½ cup low-fat milk
• ½ tsp Dijon-style mustard
• non-stick vegetable spray

Directions

1. Combine all but the last ingredient in a mixing bowl.
2. Pour into a casserole dish coated with nonstick vegetable spray.
3. Bake in a preheated 350°F oven for 15 to 20 minutes.

Nutritional information

Per ¾ cup serving:

• calories: 225 | protein: 14 g | fat: 4 g | carbohydrates: 34 g | fiber: 2.5 g | cholesterol: 10 mg | sodium: 328 mg | potassium: 218 mg
• Diabetic exchanges: 1 ½ starch/bread + ½ lean meat + 1 low-fat milk