For 3 grams of fat and 190 calories per serving, substitute ground turkey breast for the ground beef; use reduced-fat cheese.
Substitute 1 package (12 oz) frozen veggie crumbles, thawed, for the ground beef; omit onion. Omit step 2. In 10-inch nonstick skillet, cook veggie crumbles, rice, salt, garlic and 1 cup of the tomato sauce over medium heat, stirring occasionally, until hot. Continue as directed.