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Spinach Rice Casserole Recipe

From East Troy, Wisconsin, Kathleen Taugher shares a blend of spinach, mushrooms, brown rice and cottage cheese that's hearty enough to serve as a main dish. The creamy casserole gets nice crunch from sunflower kernels sprinkled on top.
TOTAL TIME: Prep: 15 min. Bake: 30 min. YIELD:12 servings

Ingredients

  • 2 cups sliced fresh mushrooms
  • 1 cup chopped onion
  • 1 garlic clove, minced
  • 1 package (10 ounces) frozen chopped spinach, thawed and squeezed dry
  • 1 tablespoon all-purpose flour
  • 1/4 cup egg substitute
  • 2 cups (16 ounces) fat-free cottage cheese
  • 2 cups cooked instant brown rice
  • 2 tablespoons grated Parmesan cheese, divided
  • 1/2 teaspoon dried thyme
  • 1/4 teaspoon pepper
  • 2 tablespoons sunflower kernels

Directions

  • 1. In a nonstick skillet that has been coated with cooking spray, saute mushrooms, onion and garlic until tender. Add spinach. In a large bowl, combine the flour and egg substitute until smooth. Stir in cottage cheese, rice, 1 tablespoon Parmesan cheese, thyme, pepper and mushroom mixture; mix well. Transfer to an 11-in. x 7-in. baking dish that has been coated with cooking spray. Sprinkle with sunflower kernels and remaining Parmesan cheese. Bake, uncovered, at 350° for 30 minutes or until heated through. Yield: 12 servings.

Nutritional Facts

Nutritional Analysis: one 1/2-cup serving equals 97 calories, 175 mg sodium, 6 mg cholesterol, 12 gm carbohydrate, 8 gm protein, 2 gm fat. Diabetic Exchanges: 1 starch, 1/2 meat.