Spinach and Brown Rice Casserole

Preheat oven to 375°F (190°C).

Heat vegetable oil in a large skillet over medium-high heat, then add the chopped onion and sauté for 3-4 minutes until softened.

Add the sliced mushrooms and minced garlic to the skillet, cooking for 4-5 minutes until the mushrooms release their moisture and begin to brown.

In a large bowl, whisk together the egg white and whole wheat flour until smooth.

Add the cottage cheese to the egg white mixture and stir until well combined.

Fold the drained frozen spinach, cooked brown rice, Parmesan cheese, and sunflower seeds into the cottage cheese mixture until evenly distributed.

Stir the sautéed onion and mushroom mixture into the spinach and rice mixture, then season with fresh ground black pepper to taste.

Transfer the mixture to a lightly oiled 9x13-inch (23x33 cm) baking dish, spreading it evenly.

Bake in the preheated oven for 35 minutes until the casserole is heated through and the edges are set.

Allow the casserole to rest for 5 minutes before serving.