Parslied Rice Casserole

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