Spinach and Brown Rice Casserole

Ingredients

• 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

Directions

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.

Nutritional Information Per Serving:

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

Diabetic Exchanges

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

Source: The New American Heart Association Cookbook