Directions:
- In a nonstick skillet that has been coated with cooking spray, saute mushrooms, onion and garlic until tender. Add spinach. In a large bowl, combine the flour and egg substitute until smooth. Stir in cottage cheese, rice, 1 tablespoon Parmesan cheese, thyme, pepper and mushroom mixture; mix well. Transfer to an 11-in. x 7-in. baking dish that has been coated with cooking spray. Sprinkle with sunflower kernels and remaining Parmesan cheese. Bake, uncovered, at 350° for 30 minutes or until heated through. Yield: 12 servings.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 73.97 Kcal (310 kJ) | ||
| Calories from fat | 11.87 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.32g | 2% | |
|---|---|---|---|
| Cholesterol | 29.25mg | 10% | |
| Sodium | 84.37mg | 4% | |
| Potassium | 144.31mg | 3% | |
| Total Carbs | 9.61g | 3% | |
| Sugars | 2.37g | 9% | |
| Dietary Fiber | 1.08g | 4% | |
| Protein | 5.74g | 11% | |
| Vitamin C | 1.5mg | 2% | |
| Iron | 0.7mg | 4% | |
| Calcium | 47.7mg | 5% | |
| Amount Per 100 g | |||
| Calories | 108.86 Kcal (456 kJ) | ||
| Calories from fat | 17.47 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.94g | 2% | |
|---|---|---|---|
| Cholesterol | 43.04mg | 10% | |
| Sodium | 124.16mg | 4% | |
| Potassium | 212.36mg | 3% | |
| Total Carbs | 14.14g | 3% | |
| Sugars | 3.49g | 9% | |
| Dietary Fiber | 1.58g | 4% | |
| Protein | 8.44g | 11% | |
| Vitamin C | 2.1mg | 2% | |
| Iron | 1mg | 4% | |
| Calcium | 70.2mg | 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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