Fresh Almond-Herb Dip

[cappuccino]

Serves: 6

Ingredients:

2 cups plain, low-fat yogurt

1 (10- to 12-inch) square of cheesecloth and 1 large rubber band (optional)

1/2 cup slivered almonds, roasted

5 tablespoons chopped fresh herbs – any combination of parsley, dill, chives, chervil, basil and tarragon

1 green onion, trimmed and diced

1/4 teaspoon salt

1/4 teaspoon black pepper

4-6 cups fresh vegetables for dipping, such as radishes, baby carrots,

trimmed green beans, broccoli florets, or strips of zucchini, jicama or bell pepper

Preparation:

If desired, thicken yogurt by lining a medium-sized bowl with cheesecloth. Wrap cheesecloth edges around outside of bowl and secure with rubber band. Pull cheesecloth edges to leave some space between cheesecloth and bottom of bowl for liquid to drip and collect. Place yogurt in cheesecloth "bowl" and allow liquid to drip out for 30 minutes, refrigerated. Discard liquid.

Combine yogurt, almonds, herbs, green onion, salt and pepper in a bowl. Serve with fresh vegetables.

Nutritional Analysis (for 6 servings):

Calories 143

Cholesterol 5 mg

Carbohydrate 14 g

Fiber 4 g

Protein 8 g

Calcium 207 mg

Total Fat 7 g

Magnesium 60 mg

Saturated Fat 1.3 g

Potassium 511 mg

Monounsaturated Fat 3.9 g

Sodium 176 mg

Polyunsaturated Fat 1.4 g

Vitamin E 3.3 mg*

* Total Alpha-Tocopherol Equivalents

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