Cheesy Beef-and-Rice Casserole

Yield: 4 servings (serving size: 1 1/4 cups)

Ingredients

• 1/2  pound  ground round
• 1  cup  chopped onion
• 1  cup  chopped green bell pepper
• 1/4  cup  water
• 1  tablespoon  chili powder
• 2  teaspoons  ground cumin
• 1 1/2  teaspoons  sugar
• 1/2  teaspoon  dried oregano
• 1  (14.5-ounce) can diced tomatoes, undrained
• 1  (4.5-ounce) can chopped green chiles, drained
• 3  cups  cooked long-grain rice
• 1  cup  fat-free sour cream
• 1/2  cup  sliced green onions
• 1/4  cup  skim milk
• 3/4  cup  (3 ounces) reduced-fat sharp cheddar cheese

Preparation

Preheat oven to 375°.

Cook first 3 ingredients in a large nonstick skillet over medium-high heat until meat is browned, stirring to crumble. Add water and next 6 ingredients (water through chiles); bring to a boil. Cover, reduce heat, and simmer 10 minutes. Uncover and simmer an additional 2 minutes. Remove from heat; set aside.

Combine the rice, sour cream, sliced green onions, and milk in a bowl. Spoon rice mixture into a 9-inch baking dish. Top with beef mixture; sprinkle with cheese. Bake at 375° for 10 minutes or until thoroughly heated. Let stand 5 minutes before serving.

Note: The beef mixture could also be used as a filling for burritos.

Nutritional Information

Calories:

442 (26% from fat)

Fat:

13g (sat 6.8g,mono 3.9g,poly 0.8g)

Protein:

25.1g

Carbohydrate:

56.7g

Fiber:

3.9g

Cholesterol:

64mg

Iron:

5mg

Sodium:

394mg

Calcium:

290mg