Ingredients:

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
   3      tablespoons   Reduced-calorie margarine
   3      tablespoons   Flour
   1 1/2  cups          Skim milk
     1/2  teaspoon      Dry mustard
     1/4  teaspoon      Salt
     1/8  teaspoon      Pepper
     1/4  teaspoon      Worcestershire sauce
   1                    (20 oz.) can whole kernel
                        -corn -- drained
     1/4  cup           Shopped onion
     1/4  cup           Shopped green pepper
   2      cups          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.
                        ****************************
                        White Sauce
                        Yield: 1 cup
                        Each serving: 2 Tbsp
                        Free Food (1 serving per
                        -day)
   1      tablespoon    Reduced-calorie margarine
   1      tablespoon    All purpose flour
   1      cup           Skim milk
     1/2  teaspoon      Salt

Preparation:

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