Healthy Cheesy Beef-and-Rice Casserole
Source of Recipe
Marla
Recipe Introduction
"Serve this casserole with either a fruit or green salad and dinner rolls.
The beef mixture could also be used as a filling for burritos."
List of Ingredients
Healthy Cheesy Beef-and-Rice Casserole
Yields 4 servings.
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 reduced-fat Cheddar cheese
Recipe
1 Preheat oven to 375 degrees.
2 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.
3 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 degrees for 10 minutes or until thoroughly
heated. Let stand 5 minutes before serving.
CALORIES 442 (26% from fat); FAT 13g (sat 6.8g, mono 3.g, poly 0.8g);
PROTEIN 25.1g; CARB 56.7g; FIBER 3.9g; CHOL 64mg; IRON 5mg; SODIUM 394mg;
CALC 290mg
Makes 4 servings
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