Servings: 6 2.5 c Cooked brown rice 3 Green onions, chopped 1 c Low-fat cottage cheese 1 ts Dill weed quarter c Freshly grated Parmesan -cheese half c Low-fat milk half ts Dijon-style mustard Nonstick vegetable spray Combine all but the last ingredient in a mixing bowl. Pour into a casserole dish coated with nonstick vegetable spray. Bake in a preheated 350 degree oven for 15 to 20 minutes. Serves: 6 ( 0.75 cup servings) Calories: 225, Protein: 14 g, Fat: 4 g, Carbohydrates: 34 g, Fiber: 2.5 g, Cholesterol: 10 mg, Sodium: 328 mg, Potassium: 218 mg Exchange: 1.5 starch/bread half lean meat 1 low-fat milk