• Vegetable Oil spray
  • 10 ounces fresh spinach OR 10-oz package frozen no-salt-added chopped spinach, thawed
  • 3 cups cooked brown rice (about 1 cup uncooked)
  • 2 cups nonfat or low-fat cottage cheese
  • Egg substitute equivalent to 1 egg or 1 egg
  • 1 tablespoon all-purpose flour
  • 1 tablespoon grated Parmesan cheese
  • 1/2 teaspoon dried thyme, crumbled
  • Pepper to taste
  • 1 teaspoon light margarine
  • 1-1/2 cups chopped onion (3 medium)
  • 3 medium cloves, garlic, minced, or 1-1/2 tsp bottled minced garlic
  • 8 ounces fresh mushrooms, sliced (2 to 2-1/2 cups)
  • 3 tablespoons grated Parmesan cheese
  • 2 tablespoons sunflower seeds


  1. Preheat oven to 375F. Lightly spray a 13x9x2-inch pan with vegetable oil spray.
  2. If using fresh spinach, remove large stems and tear leaves into bite-size pieces. If using frozen spinach, squeeze out moisture. Set aside.
  3. In a large bowl, combine rice, cottage cheese, egg substitute, flour, 1 tablespoon Parmesan, thyme, and pepper. Set aside.
  4. In a large saucepan, melt margarine over medium-high heat. Saute onions and garlic until onion is translucent, 2 to 3 minutes. Reduce heat to low and add spinach and mushrooms. Cook, covered, for 3 to 5 minutes.
  5. Add cottage cheese mixture and blend well. Spoon mixture into pan and sprinkle with 3 tablespoons Parmesan and sunflower seeds. Bake, uncovered, for 25 to 30 minutes.

Recipe Yield: Servings: 8

Nutritional Information Per Serving:

Calories: 182
Fat: 3 grams
Sodium: 319 milligrams
Cholesterol: 8 milligrams
Protein: 13 grams
Carbohydrates: 25 grams

Content Continues Below ⤵ ↷

Diabetic Exchanges

1/2 Bread/Starch, 1 Vegetable, 3/4 Low-Fat Milk

Book Title: The New American Heart Association Cookbook

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