| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Vegetables, Eggs, Dairy, Grains | Casseroles, Dec., Fatfree, Prodigy, Rice | 8 | Servings | |
INGREDIENTS
| 1 | T | Vegetable oil |
| 1 | Onion, chopped | |
| 2 | c | Mushrooms, sliced |
| 1 | Clove garlic clove | |
| 1 | Egg white | |
| 1 | T | Whole wheat flour |
| 2 | c | 1% lowfat cottage cheese |
| 10 | oz | Frozen chopped spinach, drai |
| 3 | c | Cooked brown rice |
| Fresh ground black pepper | ||
| to taste | ||
| 2 | T | Parmesan cheese |
| 2 | T | Sunflower seeds |
INSTRUCTIONS
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. degrees for at least 30 minutes. Nutrition (per serving): 193 calories Total Fat 5 g (22% of calories) Source: Sue Cochran, CHE, Date Published: 11/20/92, Culinary Hearts Kitchen : D/L from Prodigy 12-14-94. Recipe collection of Sue Smith. 1.80á File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/fatfreex.zip
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Nutrition (calculated from recipe ingredients)
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Calories: 358
Calories From Fat: 54
Total Fat: 6.3g
Cholesterol: 3.4mg
Sodium: 379.5mg
Potassium: 267.9mg
Carbohydrates: 67.1g
Fiber: 6.5g
Sugar: 3g
Protein: 15.1g