Lighten Up!!
Mexican Cheesy Beef & Rice Casserole

Yield: 4 servings (1-1/4 cups each)
Source: Cooking Light Website

INGREDIENTS:

1/2 pound ground round (or more to your liking)
1 cup chopped onion
1 cup chopped green pepper
1/4 cup water
1 tablespoon chili powder
2 teaspoons ground cumin
1-1/2 teaspoons sugar
1/2 teaspoon dried oregano
1 can (14.5 oz) diced tomatoes, undrained
1 can (4.5 oz) chopped green chilies, 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 reduced-fat cheddar or mexican cheese blend

INSTRUCTIONS:

  1. Preheat oven to 375.
  2. Cook first 3 ingredients in a large non-stick skillet over medium-high heat until meat is browned, stirring to crumble. Drain if necessary.
  3. 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 and set aside.
  4. Combine the rice, sour cream, green onions, and milk in a bowl.
  5. Spoon rice mixture into a 9-inch baking dish. Top with beef mixture; sprinkle with cheese.
  6. Bake at 375 degrees for 10 minutes or until thoroughly heated. Let stand 5 minutes before serving.

Healthy Units: 9 per serving
Calories - 442; Carbs - 56.7g; Cholesterol - 64 mg; Fat - 13g; Sodium - 394 mg; Protein - 25.1g; Calcium - 290 mg; Iron - 5 mg; Fiber - 3.9g

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