Healthy Holidays: Fiesta Bean Dip
Mary Lavanway is a dietician with Hannaford. In this segment she shares a recipe for a Fiesta Bean Dip.Ingredients:1-16 ounce can Hannaford Fat Free Refried Beans1/4 cup Nature’s Place Organic Mild Salsa1/2 cup DannonÂ® OikosÂ® plain fat free Greek yogurt1/2 cup italian plum tomatoes, diced1 small onion, finely chopped1/8 cup fresh Nature’s Place Organic Cilantro, coarsly chopped1 cup Fresh ExpressÂ® Shreds!Â® shredded lettuce1/4 cup CabotÂ® Light shredded cheddar cheese1/8 teaspoon McCormickÂ® salt1/2 teaspoon lime juice1/2 smal jalapeno pepper, coarsly choppedDirections:1. In a medium bowl, mix refried beans, salsa & salt. Spread mixture on an 8″ baking or serving dish.2. Spread yogurt over bean mixture.3. In a small bowl, mix remaining ingredients except the cheese. Spread over yogurt. Sprinkle with cheese.4. Sprinkle with cheese. Serve with Kashi Zesty Salsa Pita Chips.Prepare your favorite holiday dishes without guiltBy making small changes to your traditional holiday meals, you can enjoy your favorite dishes but without the guilt.Try these simple recipe alternatives to bump up the nutritional value and help control calories, fat, and sodium.When the recipe calls for:1/2 cup butter or margarine: replace it with 1/4 cup applesauce or 1/2 cup PromiseÂ® Buttery Spread1 egg: replace it with 2 egg whites or 1/4 cup liquid egg substitute1 cup whole milk or evaporated milk: replace it with 1 cup skim milk or evaporated skim milk1 cup all-purpose flour: replace it with 1 cup whole-wheat flour1 cup chocolate chips: replace it with 1 cup dried fruit, such as raisins, cranberries, or cherries1 cup wine: replace it with 1 cup broth or fruit juiceFrosting: replace it with Light dusting of powdered sugar or pureed fruit2 oz. grated mild cheddar cheese: replace it with 1 oz. CabotÂ® Sharp Light Cheddar Cheese1/2 cup bread crumbs: replace it with 1/2 cup toasted wheat germ or crushed whole-grain cereal, s u c h as KashiÂ® Good FriendsÂ® Cereal2 pie crusts (top & bottom): replace it with 1 pie crust on top1/4 cup mayonnaise: replace it with 1/4 cup Hellmann’sÂ® Canola Cholesterol Free or Light Mayonnaise1 cup broth or stock: replace it with 1 cup low-sodium broth or stock1 cup sugar: replace it with 1/2 cup sugar and 1/2 cup sugar substitute, such as stevia1/2 teaspoon salt: replace it with N.o saltSource: American Institute for Cancer ResearchConcerned about food allergies? Whether you’re gluten-free, nut-free, or dairy-free, don’t let fear of contaminating foods be the reason you miss out on your favorite dishes. Speak with your local Hannaford dietitian to find safe, allergy-free recipe substitutions. To view a store schedule, go to hannaford.com/dietitians.