2 Good for You Quick-Fix Dinners

Recipes for beef burrito with pepper jack cheese and black beans and for hot and sweet grilled cheese

David Wyld
Mar 10 · 4 min read
Photo by James Besser on Unsplash

Busy weeknights call for quick family meals, but with the right ingredients fast food can actually be good for you, too.

A meal that includes dairy is right in line with the recently released 2015 Dietary Guidelines for Americans, which recommend three servings of dairy foods every day. That’s because dairy foods such as cheese, milk and yogurt provide a unique package of nine essential nutrients: calcium, potassium, phosphorus, protein, vitamins A, D and B12, riboflavin and niacin.

Individuals and families that want an extra reminder about the importance of integrating three servings of dairy into their daily diet can take the Dairy 3 for Me pledge as motivation. There are many delicious and creative ways to get your three servings of dairy every day, such as using plain Greek yogurt in place of mayonnaise in your favorite recipes or substituting syrup on pancakes and waffles with flavored yogurt.

For more deliciously quick dinner recipes, and to take the Dairy 3 for Me pledge, visit MidwestDairy.com.

Beef Burrito with Pepper Jack Cheese and Black Beans (Photosource: Family Features)

Recipe for Beef Burrito with Pepper Jack Cheese and Black Beans

Total time: 9 minutes


  • 2 teaspoons minced garlic
  • 1 cup chunky salsa, divided
  • 2 cups cooked brown or white rice
  • 6 whole wheat flour tortillas (9 inches)
  • 1 can (15 ounces) black beans, drained and rinsed, divided
  • 1 can (11 ounces) corn kernels, drained, divided
  • 2 cups shredded pepper jack cheese, divided
  • sliced green onion, including green tops


Spread 1/3 cup rice in center of tortilla, leaving a 1/2-inch border. Scatter about 2 tablespoons of beans and 11/2 tablespoons corn over rice. Spread 1/3 cup beef mixture and 1/4 cup cheese over corn. Top with 2 teaspoons salsa and a few pieces of green onion.

Fold in two opposite edges of tortilla 1 inch each and roll up. Place, seam side down, on microwave-safe dish.

Repeat with remaining tortillas. Place burritos in microwave and heat 1 minute, or until heated through. Serve with remaining salsa.

Hot and Sweet Grilled Cheese (Photosource: Family Features)

Recipe for Hot and Sweet Grilled Cheese

Total time: 16 minutes

Peach Jalapeno Jam

  • 3 tablespoons peach preserves
  • 1/2 fresh jalapeno, seeded and finely chopped (about 2 teaspoons)

Grilled Cheese

  • 1 1/2 tablespoons unsalted butter softened
  • 4 slices 12-grain bread, divided
  • 2 slices white cheddar cheese, divided
  • 2 slices pepper jack cheese, divided
  • 2 slices smoked Gouda cheese, divided
  • 1/2 small avocado, thinly sliced, divided


To make sandwiches: heat large nonstick or cast iron skillet over medium heat for about 2 minutes. Butter one side each of 2 slices of bread. Turn buttered slices over, buttered side down and spread peach jalapeno jam over second side of each bread slice. On top of jam side of each bread slice, layer 1 slice cheddar cheese, 1 slice pepper jack cheese, half the slices of avocado and 1 slice of Gouda. Spread jam on remaining slices of bread and place jam side on cheese. Spread remainder of butter on bread on top of sandwiches.

Place sandwiches buttered side down in pan. Partially cover with lid, allowing steam to escape, and cook for 1 1/2–2 minutes, or until bread is toasted and browned. Flip sandwiches over with spatula. Partially cover with lid and cook for additional 1 1/2–2 minutes, watching carefully for bread to brown and cheese to melt. Remove lid and check for doneness. Remove sandwiches from heat and cut in half. Serve warm. (Family Features)


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David Wyld

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David Wyld (dwyld@selu.edu) is a Professor of Strategic Management at Southeastern Louisiana University. He is a noted business consultant and writer.

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Basically, the Instruction Manual for Life….

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