Cool Summer Recipes From SUDIA

Southwestern Taco Dip

Ease: Moderate
Prep time: 20 min
Cook time: 0 min
Yield: 10 servings


  • 2 teaspoons chili powder
  • 1 (16-ounce) can spicy fat-free refried beans
  • 1/3 up chunky medium salsa
  • 1 (8-ounce) container 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


Stir chili powder into beans and spread evenly onto a clear pie dish. Spread yogurt over the bean dip, then spread the salsa over the yogurt, leaving a narrow border around each layer’s edge. Scatter lettuce over yogurt mixture. Sprinkle Mozzarella and Cheddar cheese over lettuce and top with tomato, green onion and olives. Suggested servings: Serve with baked tortilla chips or an assortment of sliced vegetables such as carrots, celery and cucumber. Note: May substitute Mexican-blend cheese for the Mozzarella and Cheddar, if desired.

Salad on a Stick

Ease: Moderate
Prep time: 20 minutes
Cook time: 20 mintutes
Yield: 8 servings


  • 1/2 cup fresh vegetables, cut into 1-inch chunks (suggestions: bell peppers, cucumbers, zucchini, tomato (cherry or grape), radish and mushrooms)
  • 1 – 1 1/2 ounces of lowfat Cheddar cheese cut into cubes
  • Honey Mustard Yogurt Dressing:
  • 1 cup plain, fat free or low fat yogurt
  • 3 tablespoons sweet honey deli-style mustard
  • 2 teaspoons honey
  • 1 teaspoon salt
  • 1 teaspoon sugar
  • Cilantro Lime Yogurt Dressing:
  • 1 cup plain, fat free or low fat yogurt
  • 1 tablespoons minced cilantro
  • 2 tablespoon minced scallion
  • 2 tablespoon fresh lime juice
  • salt to taste


Salad: Alternate vegetables and cheese cubes on skewer. To create the salad, use leaf lettuce or spinach leaves and ribbon around vegetables. Honey Mustard Dressing: Stir all ingredients together until well blended. Store in refrigerator until ready to serve. Dip and enjoy! Cilantro Lime Dressing: In a small bowl, combine the yogurt, cilantro, scallions and lime juice. Add salt to taste. Set aside for at least an hour to allow flavors to meld. Will keep 3 to 4 days in refrigerator.

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