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Add a photoПорций: 8
Ингредиенты
- 1 Tbsp. Vegetable oil
- 1 lrg Onion, minced
- 2 c. Mushrooms, sliced
- 1 x Clove garlic clove
- 1 x Egg white
- 1 Tbsp. Whole wheat flour
- 2 c. 1% lowfat cottage cheese
- 10 ounce Frzn minced spinach, drai
- 3 c. Cooked brown rice
- Â Â Fresh grnd black pepper to taste
- 2 Tbsp. Parmesan cheese
- 2 Tbsp. Sunflower seeds
Инструкции
- Heat oil in a large skillet and saute/fry onion, mushrooms and garlic till tender. In a small bowl, mix egg white, flour and cottage cheese. Add in to sauteed vegetables along with spinach. Stir rice, pepper, thyme and 1 Tbsp. 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 min. Nutrition (per serving): 193 calories
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 203g | |
| Recipe makes 8 servings | |
| Calories 176 | |
| Calories from Fat 40 | 23% |
| Total Fat 4.59g | 6% |
| Saturated Fat 1.08g | 4% |
| Trans Fat 0.04g | |
| Cholesterol 7mg | 2% |
| Sodium 237mg | 10% |
| Potassium 288mg | 8% |
| Total Carbs 23.29g | 6% |
| Dietary Fiber 2.9g | 10% |
| Sugars 3.58g | 2% |
| Protein 11.26g | 18% |
