This month’s feature recipe is:



  • 2 cloves garlic
  • 1 (12 ounce can) corn kernels, no salt added
  • 1 (15 1/2 ounce) can black beans
  • 2 ounces low-fat cheddar cheese
  • 1 lb lean ground beef
  • 1 (12 ounce) jar salsa
  • 1/2 cup water
  • 2 teaspoons reduced sodium taco seasoning mix
  • 6 (6-inch) whole wheat flour tortillas


  1. Peel and mince garlic
  2. Drain and rinse canned corn and beans, in colander
  3. Grate cheddar cheese
  4. In a large skillet, cook meat and garlic over medium-high heat until meat is lightly browned. Drain to remove fat.
  5. Stir in corn, beans, salsa, water, and taco seasoning mix
  6. Bring mixture to a boil
  7. Lower heat, cover, and simmer for 10 minutes or until most liquid is gone
  8. Divide the mixture evenly between the 6 tortillas, top with grated cheese, roll up, and serve


  • Substitute any type of cooked beans for black beans
  • Substitute ground pork, chicken, or turkey for ground beef
  • Make your own taco seasoning: Combine 1 teaspoon chili powder, 1/2 teaspoon cumin, 1/4 teaspoon salt, and pepper
  • Top with rinsed tomatoes, lettuce, green onions, or low fat sour cream