3 tbsp Reduced-calorie margarine
3 tbsp Flour
1 1/2 cup Skim milk
1/2 tsp Dry mustard
1/4 tsp Salt
1/8 tsp Pepper
1/4 tsp Worcestershire sauce
1 (20 oz.) can whole kernel corn, drained
1/4 cup Shopped onion
1/4 cup Shopped green pepper
2 cup Cubed lean cooked ham
1 cup Breadcrumbs
1 cup Gratedlow-fat process American cheese
Make white sauce of margarine, flour and milk (see below)
Stir in mustard, salt, pepper, and Worcestershire sauce
Add corn, onion, green pepper and ham
Pour mixture into nonstick casserole
Top with breadcrumbs and cheese
Bake at 375 for 25 minutes or until bubbly.
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White Sauce
Yield: 1 cup
Each serving: 2 Tbsp
Free Food (1 serving per day)
1 tbsp Reduced-calorie margarine
1 tbsp All purpose flour
1 cup Skim milk
1/2 tsp Salt
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Yield: 8 servings 3/4 C ea. Each serving may be exchanged for: 1 Bread, 2 Medium-fat Meat, 1 Vegetable
Melt margarine in saucepan
Blend in flour slowly
Remove from heat
Add milk, stirring constantly
Return to low heat and stir slowly but steadily until sauce boils
Add salt
Remove from heat
Courtesy of Shareware RECIPE CLIPPER 1.1
File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/diabetic.zip
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