Parslied Rice Casserole

Recipe from

Oxmoor House

Nutritional Information

Calories 130
Caloriesfromfat 12 %
Fat 1.8 g
Satfat 1 g
Monofat 0.0 g
Polyfat 0.0 g
Protein 8.5 g
Carbohydrate 19.3 g
Fiber 0.0 g
Cholesterol 6 mg
Iron 0.0 mg
Sodium 213 mg
Calcium 0.0 mg


1 (8-ounce) carton plain nonfat yogurt
1 tablespoon all-purpose flour
1 1/2 cups 1% low-fat cottage cheese
1 egg white
1/2 teaspoon hot sauce
1/8 teaspoon salt
1/8 teaspoon pepper
4 cups cooked long-grain rice (cooked without salt or fat)
3/4 cup (3 ounces) reduced-fat Cheddar cheese
1/2 cup chopped green onions
1/4 cup minced fresh parsley, divided
1 tablespoon chopped fresh cilantro
Vegetable cooking spray


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.