Rice-nut Loaf

3 cups cooked whole-grain rice pilaf (see note)2 cups (8 ounces) shredded Monterey jack cheese4 eggs, lightly beaten 1/2 cup chopped onion 1/2 cup Italian-style breadcrumbs 1/2 cup chopped walnuts 1/4 cup chopped sunflower kernels 1/4 teaspoon ground black pepper1 jar (16 ounces) pasta sauce (optional)Heat oven to 350 degrees. Grease a 9-inch loaf pan.Combine cooked rice with cheese, egg, onion, bread crumbs, walnuts, sunflower kernels and pepper in a large bowl. Pack mixture into prepared pan and bake 50-60 minutes until firm.Let cool in pan 10 minutes; unmold and slice. Serve with heated spaghetti sauce, if desired.Serves six.Cook's note: If you can't find whole-grain rice pilaf (ParExcellence is one brand), cooked brown rice may be substituted. If using unseasoned brown rice, add 1 cup shredded carrots, 1/2 cup additional chopped onions, 1 teaspoon salt.Nutrition values per serving: 516 calories, 27 g fat (10 g saturated), 47 g carbohydrates, 5 g fiber, 22 g protein, 175 mg cholesterol, 1,122 mg sodium.ParExcellence Whole Grain Rice Pilaf