3/4 cup nonfat plain yogurt (without starch or gelatin added)
1 small package (3-ounces) soft goat cheese, at room temperature
1/4 cup chopped, roasted almonds
a pinch of cayenne pepper or to taste
2 tablespoons chopped fresh dill, chives and/or parsley
1. Place the yogurt in a paper towel-lined sieve that is set over a bowl. Cover and let drain for 8 hours or overnight in the refrigerator. Discard the whey that gathers in the bowl.
2. Place in oven at 350ºF. Oil a large baking sheet with pan spray. Roast the almonds 5 to 8minutes or until golden brown. Almonds will darken and become fragrant. Set aside to cool.
3. Mix the goat cheese and yogurt cheese with a fork or electric mixer. Set aside a few of the almonds to scatter over the top and stir the rest and the cayenne pepper into the cheese.
4. Use a mixture of any one or two of the fresh herbs. (Graham especially likes dill.) Save a little as garnish for the top and stir the rest into the cheese.
5. Spoon into a mound on a plate and scatter the remaining almonds and fresh herbs over the top. Spread on fat free whole-wheat crackers or baby bok choy.
Created by Graham Kerr for the Almond Board of California
Nutritional Information Per Serving with 1 ounce fat free crackers:
187 calories, 6g fat, 28% calories from fat, 2g saturated fat, 10% calories from saturated fat, 26g carbohydrates, 333mg sodium, 5g dietary fiber