| CATEGORY |
CUISINE |
TAG |
YIELD |
| Meats, Dairy, Grains |
|
Casseroles, Pork/ham, Low-fat, Tnt (may) |
4 |
Servings |
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 |
INSTRUCTIONS
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.
Source: JoAnna M. Lund, _Grandma's Comfort Food - Made Healthy_; 1998.
Submitted by Mary Ann Young to Eat-lf list on 03/10/98.
Posted to EAT-LF Digest by HONEYBABE@prodigy.net (Mary Ann Young) on Mar
10, 1998
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