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 Beans
1/4 cup Nature's Place Organic Mild Salsa
1/2 cup Dannon® Oikos® plain fat free Greek yogurt
1/2 cup italian plum tomatoes, diced
1 small onion, finely chopped
1/8 cup fresh Nature's Place Organic Cilantro, coarsly chopped
1 cup Fresh Express® Shreds!® shredded lettuce
1/4 cup Cabot® Light shredded cheddar cheese
1/8 teaspoon McCormick® salt
1/2 teaspoon lime juice
1/2 smal jalapeno pepper, coarsly chopped

Directions:
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 guilt

By 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 Promise® Buttery Spread

1 egg: replace it with 2 egg whites or 1/4 cup liquid egg substitute

1 cup whole milk or evaporated milk: replace it with 1 cup skim milk or evaporated skim milk

1 cup all-purpose flour: replace it with 1 cup whole-wheat flour

1 cup chocolate chips: replace it with 1 cup dried fruit, such as raisins, cranberries, or cherries

1 cup wine: replace it with 1 cup broth or fruit juice

Frosting: replace it with Light dusting of powdered sugar or pureed fruit

2 oz. grated mild cheddar cheese: replace it with 1 oz. Cabot® Sharp Light Cheddar Cheese

1/2 cup bread crumbs: replace it with 1/2 cup toasted wheat germ or crushed whole-grain cereal, s u c h as Kashi® Good Friends® Cereal

2 pie crusts (top & bottom): replace it with 1 pie crust on top

1/4 cup mayonnaise: replace it with 1/4 cup Hellmann's® Canola Cholesterol Free or Light Mayonnaise

1 cup broth or stock: replace it with 1 cup low-sodium broth or stock

1 cup sugar: replace it with 1/2 cup sugar and 1/2 cup sugar substitute, such as stevia

1/2 teaspoon salt: replace it with N.o salt

Source: American Institute for Cancer Research

Concerned 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.

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