Spinach-Rice Casserole
["2 c. uncooked brown rice", "1 Tbsp. butter or margarine or olive oil", "2 c. minced onion", "2 lb. fresh spinach, stemmed and finely chopped", "1 tsp. salt", "4 to 5 medium cloves garlic, minced", "1/4 tsp. nutmeg", "1/4 tsp. cayenne pepper", "black pepper to taste", "1 to 2 tsp. prepared mustard", "1/2 c. sunflower seeds", "2 beaten eggs (optional)", "1 c. low-fat milk (optional)", "1 1/2 c. packed grated Cheddar cheese (optional)", "paprika"]
["Bring rice and 3 cups water to a boil, then cover and on lowest possible heat, simmer 35 to 40 minutes.", "Remove from heat and fluff with fork.", "Preheat oven to 350\u00b0.", "Oil a 9 x 13-inch pan.", "Heat the butter or margarine or oil in a deep skillet.", "Saute onion until soft.", "Add spinach, salt and garlic; stir frequently over medium heat about 5 minutes.", "Add this to rice, along with seasonings and half of sunflower seeds; mix well.", "Optional:", "Beat together eggs and milk and stir into rice mixture along with cheese.", "Spread into prepared pan, sprinkle with remaining sunflower seeds and dust with paprika.", "Bake, uncovered, for 35 to 40 minutes until heated through and lightly browned on top."]
["brown rice", "butter", "onion", "fresh spinach", "salt", "garlic", "nutmeg", "cayenne pepper", "black pepper", "mustard", "sunflower seeds", "eggs", "low-fat milk", "Cheddar cheese", "paprika"]