Directions:
- Combine yogurt and flour in a large bowl; stir until smooth. Add cottage cheese and next 4 ingredients, stirring well. Stir in rice, Cheddar cheese, green onions, 3 tablespoons parsley, and cilantro.
- Spoon mixture into a 2-quart baking dish coated with cooking spray. Bake, uncovered, at 350° for 30 minutes or until thoroughly heated. Sprinkle with remaining 1 tablespoon parsley.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 109.4 Kcal (458 kJ) | ||
| Calories from fat | 18.35 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.04g | 3% | |
|---|---|---|---|
| Cholesterol | 5.57mg | 2% | |
| Sodium | 148.6mg | 6% | |
| Potassium | 77.76mg | 2% | |
| Total Carbs | 16.66g | 6% | |
| Sugars | 1.07g | 4% | |
| Dietary Fiber | 1.42g | 6% | |
| Protein | 5.99g | 12% | |
| Vitamin C | 2.2mg | 4% | |
| Iron | 0.1mg | 1% | |
| Calcium | 50.6mg | 5% | |
| Amount Per 100 g | |||
| Calories | 105.91 Kcal (443 kJ) | ||
| Calories from fat | 17.76 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.97g | 3% | |
|---|---|---|---|
| Cholesterol | 5.39mg | 2% | |
| Sodium | 143.85mg | 6% | |
| Potassium | 75.28mg | 2% | |
| Total Carbs | 16.13g | 6% | |
| Sugars | 1.03g | 4% | |
| Dietary Fiber | 1.38g | 6% | |
| Protein | 5.8g | 12% | |
| Vitamin C | 2.1mg | 4% | |
| Iron | 0.1mg | 1% | |
| Calcium | 49mg | 5% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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