Broccoli and rice casserole
Makes 8 servings
1 egg
1 tablespoon all-purpose flour
2 cups low-fat cottage cheese
3 cups cooked brown rice
Freshly ground black pepper, to taste
{ teaspoon thyme
4 tablespoons grated Parmesan cheese, divided
2 tablespoons butter or margarine
1 { cups chopped onion
3 cloves garlic, minced
1 (10-ounce) package frozen chopped broccoli, thawed and drained
8 ounces fresh mushrooms, sliced
2 tablespoons sunflower seeds
Preheat oven to 375 degrees. Lightly coat a 9-by-13-inch baking dish with vegetable cooking spray. In a bowl, mix egg, flour, cottage cheese, rice, pepper, thyme and 1 tablespoon Parmesan cheese. Set aside.
Heat butter or margarine in a large saucepan over medium-high heat. Add onion and saute until translucent. Add garlic and saute 1 minute. Add broccoli and mushrooms. Cover and cook 7 minutes. Add cottage cheese mixture and blend well.
Spoon mixture into prepared pan. Sprinkle 3 tablespoons Parmesan and sunflower seeds on top. Bake 25 to 30 minutes.
Per serving: 215 calories (28 percent calories from fat), 7 grams total fat (3 grams saturated), 39 milligrams cholesterol, 26 grams carbohydrates, 13 grams protein, 326 milligrams sodium, 3 grams dietary fiber.
-Adapted from American Heart Association Cookbook (Random House)
Comments