Southwest Burritos and Taco Dip

Southwest Burritos
1/2 pound ground beef sirloin or lean ground beef
2 teaspoons minced garlic
1 cup chunky salsa, divided
2 cups cooked brown or white rice
6 (9-inch) whole-wheat flour tortillas
1 can (15 oz) black beans, drained and rinsed
1 can (11 oz) whole kernel corn, drained
2 cups shredded Pepper Jack cheese
1/3 cup sliced green onion, including green tops

Prepare burritos browning ground beef with garlic in a medium non-stick skillet, (break beef mixture up as it cooks). Drain fat from meat and stir in 1/2 cup salsa; set aside.

Spread 1/3 cup cooked rice on center of one tortilla, leaving a 1/2-inch border. Scatter 2 tablespoons of black beans and 1 1/2 tablespoons of corn over rice. Spread 1/3 cup of the beef mixture and 1/4 cup of the cheese over corn. Top with 2 teaspoons of the salsa and a few pieces of green onion. Fold in two opposite edges of tortilla one inch each and roll up. Place, seam side down, on microwave safe dish. Repeat with remaining tortillas. Microwave each burrito 1 minute or until heated through.

Taco Dip
2 teaspoons chili powder
1 can (16 oz) spicy fat-free refried beans
1/3 cup chunky medium salsa
1 carton (8 oz) plain fat-free or low-fat yogurt
1 cup finely chopped iceberg lettuce
1 cup shredded reduced-fat Mozzarella cheese
1 cup shredded reduced-fat Cheddar cheese
1 tomato, seeded and chopped
1/3 cup sliced green onion, including tops
2 tablespoons chopped black olives

Prepare dip by stirring chili powder into refried beans and spreading evenly onto a clear pie dish. Spread yogurt over refried beans; spread 1/3 cup salsa over yogurt, leaving a narrow border around each layer’s edge. Scatter lettuce over yogurt mixture. Sprinkle cheese over lettuce and top with tomato, 1/3 cup sliced green onion, and chopped olives. Dip goes well with tortilla chips or assorted sliced veggies.


Nice do ahead reduced fat, loaded with nutrients recipes for summer. Recipes were created by 3-A-Day™ of Dairy. For additional 3-A-Day™ of Dairy recipes go to If desired, substitute Mexican-blend cheese for Mozzarella and Cheddar. For nutrition analysis go to

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