Nacho Beef & Rice Bake

If tasty ground beef with succulent melted cheese, rice and crunchy chips in a Mexican-style casserole doesn't jibe with your idea of a healthy meal, try a modified version. With a few adjustments, it's possible to make a flavorful and nutritious nacho bake without unreasonable levels of unwanted fat and calories.

Ground Beef

Although extra-lean ground beef is expensive, the savings in fat and calories may be worth the extra expense. A 3-oz. serving of extra-lean ground beef with only 5 percent fat content contains 145 calories and 6 g of fat. The same amount of ground beet with 27 percent fat content contains 248 calories and 18 g of fat. There are several variations between extra lean and full fat, so use the leanest ground beef you can afford. To reduce the fat content of the beef even more, brown the beef in a skillet, then let it drain on a thick layer of paper towels. Place the drained beef in a colander and rinse it before adding it to your nacho bake.

Rice

Rice adds substance and creates a filling nacho dish, but if you use brown rice, the nutrient level is increased even more. Brown rice and other whole grains contain high levels of fiber, which may reduce the risk of disease, including heart disease, diabetes and some forms of cancer. A minor adjustment is required, as brown rice needs more cooking time than white rice. Soaking the rice for at least 30 minutes shortens the cooking time and ensures that your rice will be fully cooked when your nacho bake is done.

Cheese

Cheddar cheese is typically used in Mexican casseroles, but cheddar may not be a good choice if you're limiting your fat and calorie intake. Instead, use a lower-fat cheese such as mozzarella or Monterey Jack, which melts well in baked dishes. If skipping cheddar isn't an acceptable option, use a smaller amount of extra sharp cheddar cheese, which supplies a more intense cheddar flavor. Avoid reduced-fat cheddar, which doesn't melt well in hot dishes.

Extras

A variety of extras provide flavor, color and nutrition to your nacho bake. If you like a hot dish, add chopped chilies or jalapenos. Alternatively, add milder canned green chiles. Other add-ins include chopped onions, minced garlic, canned diced tomatoes, canned or frozen corn, chopped celery or red or green bell peppers. Top the dish with salsa and reduced-fat sour cream or Greek yogurt.

Chips

Baked chips have all the crunch of regular tortilla chips without all the fat and calories. Depending on the brand, you may save as much as 65 percent of the fat content of regular chips. Several flavor varieties are available.