While rice is cooking, spray large nonstick saucepan or Dutch oven with nonstick cooking spray. Heat over medium-high heat until hot. Add beef; cook until no longer pink, stirring occasionally. Add onion and garlic; cook about 30 seconds.
Add all remaining ingredients except rice. Reduce heat to medium-low; cover and cook 10 to 15 minutes or until beef is tender, stirring occasionally. Serve over rice.