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Ингредиенты
- Â Â Vegetable Oil spray
- 10 ounce fresh spinach Or possibly 10-ounce package frzn no-salt-added minced spinach, thawed
- 3 c. cooked brown rice (about 1 c. uncooked)
- 2 c. nonfat or possibly low-fat cottage cheese
- Â Â Egg substitute equivalent to 1 egg or possibly 1 egg
- 1 Tbsp. all-purpose flour
- 1 Tbsp. grated Parmesan cheese
- 1/2 tsp dry thyme, crumbled
- Â Â Pepper to taste
- 1 tsp light margarine
- 1Â 1/2 c. minced onion (3 medium)
- 3 med cloves, garlic, chopped, or possibly 1-1/2 tsp bottled chopped garlic
- 8 ounce fresh mushrooms, sliced (2 to 2-1/2 c.)
- 3 Tbsp. grated Parmesan cheese
- 2 Tbsp. sunflower seeds
Инструкции
- Preheat oven to 375F. Lightly spray a 13x9x2-inch pan with vegetable oil spray.
- If using fresh spinach, remove large stems and tear leaves into bite-size pcs. If using frzn spinach, squeeze out moisture. Set aside.
- In a large bowl, combine rice, cottage cheese, egg substitute, flour, 1 Tbsp. Parmesan, thyme, and pepper. Set aside.
- In a large saucepan, heat margarine over medium-high heat. Saute/fry onions and garlic till onion is translucent/soft, 2 to 3 min. Reduce heat to low and add in spinach and mushrooms. Cook, covered, for 3 to 5 min.
- Add in cottage cheese mix and blend well. Spoon mix into pan and sprinkle with 3 Tbsp. Parmesan and sunflower seeds. Bake, uncovered, for 25 to 30 min.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 194g | |
| Recipe makes 8 servings | |
| Calories 152 | |
| Calories from Fat 21 | 14% |
| Total Fat 2.45g | 3% |
| Saturated Fat 0.79g | 3% |
| Trans Fat 0.09g | |
| Cholesterol 5mg | 2% |
| Sodium 190mg | 8% |
| Potassium 360mg | 10% |
| Total Carbs 24.64g | 7% |
| Dietary Fiber 2.8g | 9% |
| Sugars 2.67g | 2% |
| Protein 8.67g | 14% |
