Cook meat and onion in a large nonstick skillet over medium heat until meat is browned, stirring to crumble. Drain meat mixture into a colander, and pat dry with paper towels. Combine meat mixture with the next 8 ingredients, and stir well. Pour mixture into a 3 litre casserole coated with cooking spray. Cover and bake at 180ºC or 50 minutes. Stir. Cover and bake an additional 30 minutes or until rice is tender.