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Parslied Rice Casserole

Yield 12 servings.

Ingredients

  • 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

Nutrition 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

How to Make It

  1. 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.

  2. 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.

Light and Luscious