Ham and Cheese Casserole
INGREDIENTS:
3 tb All-purpose flour
1 1/2 c (One 12-oz can) evaporated
-skim milk
1/8 ts Black pepper
1/2 ts Garlic salt; (I added)
3/4 c (3 ounces) shredded Kraft
-reduced-fat Cheddar cheese
1 1/2 c Hot cooked noodles; rinsed
-and drained
1 c (one 8-oz can) cut green
-beans; rinsed and drained
1 c (6-oz) diced fat-free ham
-or any extra-lean ham
3 tb All-purpose flour
1 1/2 c (One 12-oz can) evaporated
-skim milk
1/8 ts Black pepper
1/2 ts Garlic salt; (I added)
3/4 c (3 ounces) shredded Kraft
-reduced-fat Cheddar cheese
1 1/2 c Hot cooked noodles; rinsed
-and drained
1 c (one 8-oz can) cut green
-beans; rinsed and drained
1 c (6-oz) diced fat-free ham
-or any extra-lean ham
Preheat oven to 350 degrees. Spray an 8x8-inch baking dish with butter-flavored cooking spray. In a covered jar, combine flour, evaporated skim milk, black pepper, and optional garlic salt. Stir in Cheddar cheese. Cook over medium heat until sauce thickens, stirring constantly. Add noodles, green beans, and ham. Mix well to combine. Spoon mixture into prepared baking dish. Bake for 20 minutes. Place baking dish on a wire rack and let set for 5 minutes. Divide into 4 servings.
Nutritional info: One serving = 290 calories, 6 gm fat (18.6 CFF), 24 gm protein, 35 gm carbohydrate, 654 mg sodium, 443 mg calcium, 2 gm fiber. Diabetic exchanges: 1-1/2 meat, 1-1/2 starch, 1 skim milk, 1/2 vegetable.
Nutritional info: One serving = 290 calories, 6 gm fat (18.6 CFF), 24 gm protein, 35 gm carbohydrate, 654 mg sodium, 443 mg calcium, 2 gm fiber. Diabetic exchanges: 1-1/2 meat, 1-1/2 starch, 1 skim milk, 1/2 vegetable.