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)