Preheat oven to 350 degrees.
In a bowl combine cottage cheese and spinach. Take each lasagna noodle and place 2 teaspoons of mixture at one end, then roll up. Place in an 8 by 8-inch baking pan that has been sprayed with a non-stick cooking spray. Continue until all are rolled up. Set aside.
Mix the flour and milk in a small covered container and shake until blended. Place in a small saucepan over medium heat and stir constantly until slightly thickened. Add chopped tomato and pour over noodles.
Garnish the top with parsley or oregano and minced garlic if desired. Bake at 350 degrees for 20 minutes