Spinach and Brown Rice Casserole

== Ingredients ==
* 1 tbsp vegetable oil
* 1 large onion, chopped
* 2 cups mushrooms, sliced
* 1 clove garlic
* 1 egg white
* 1 tbsp whole wheat flour
* 2 cup 1% low fat cottage cheese
* 10 oz frozen chopped spinach, drained
* 3 cups cooked brown rice
* fresh ground black pepper to taste
* 2 tbsp Parmesan cheese
* 2 tbsp sunflower seeds
== Directions ==
# 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 for at least 30 minutes.
== Nutritional information ==
Per serving: 193 calories total fat 5 g (22% of calories)
Category:Brown rice Recipes
Category:Casserole Recipes
Category:Cottage cheese Recipes
Category:Egg white Recipes
Category:Locto Recipes
Category:Mushroom Recipes
Category:Parmesan cheese Recipes
Category:Spinach Recipes
Category:Sunflower seed Recipes
Category:Whole wheat flour Recipes