Heat oven to 350. Spray a 2-quart baking dish w/ cooking spray. Add rice and broth, or water to saucepan over medium heat. Bring to boil, reduce heat to low. Cover, cook until all liquid is absorbed.
Cook beef in lg skillet over med-high heat, until browned. Drain off any fat. Remove pan from heat. Add tomato sauce to beef. In lg bowl, add rice, cottage cheese and sour cream, season w/ salt and pepper.
Spoon 1/2 the rice mix into baking dish, top w/ 1/2 the meat mix. Sprinkle w/ 1/2 the cheese, repeat layers. Bake 10 mins, or until cheese is melted.