Photo: Chiara Conti
Estimated Nutrition (whole recipe, rough)
1314
Calories
55g
Protein
47g
Fat
169g
Carbs
What these numbers assume — 13 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Rice | 1 cup cooked (158g) white | 206 |
| Sunflower Seed | 1 oz (28g) hulled | 165 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Parmesan Cheese | 1 oz (28g) | 110 |
| Cottage Cheese | 1/2 cup (113g) 2% | 98 |
| Egg | 1 large egg (50g) | 78 |
| Onion | 1 medium (110g) | 44 |
| Mushroom | 1/2 cup sliced (35g) | 15 |
| Clove | 1 tsp ground (2g) | 7 |
| Spinach | 1 cup raw (30g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1 tbsp vegetable oil
- 1 large onion, chopped
- 2 cup mushrooms, sliced
- 1 clove garlic clove
- 1 egg white
- 1 tbsp whole wheat flour
- 2 cup 1% lowfat cottage cheese
- 10 oz frozen chopped spinach, drai
- 3 cup cooked brown rice
- fresh ground black pepper
- - to taste
- 2 tbsp parmesan cheese
- 2 tbsp sunflower seeds
- =
Directions
1
Heat oil in a large skillet and saute onion, mushrooms and garlic until tender. In a small bowl, mix egg white, flour and cottage cheese. Add to sauteed vegetables along with spinach. Stir rice, pepper, thyme and 1 tablespoon 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. °F for at least 30 minutes. Nutrition (per serving): 193 calories total fat 5 g (22% of calories)
Recipe sourced from
fandom