Cook rice according to package directions. Reserve. Spray a 13"x9" baking dish with non-stick cooking spray. Preheat oven to 350 degrees.

In a skillet, brown ground beef. Add onions and green peppers; cook until onions and peppers begin to soften, about 2 minutes. Add spaghetti sauce. Beat egg whites slightly in a medium bowl. Stir in cottage cheese and mozzarella. Spread 1/2 of the sauce mixture in the bottom of baking dish. Spoon 1/2 of the rice evenly over sauce; top with 1/2 of the cheese mixture. Repeat layers. Sprinkle top with Parmesan. Bake for 50 minutes. Let stand 10 minutes before cutting.

Nutrition Information per serving:
424 Calories; 9g Fat (25.1% calories from fat); 22g Protein; 41g Carbohydrate; 4g Dietary Fiber; 29mg Cholesterol; 738mg Sodium.  Exchanges: 1 1/2 Grain(Starch); 2 Lean Meat; 3 Vegetable; 1 Fat; 0 Other Carbohydrates.