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                can  whole kernel    (20 oz.) - corn  drained
     1/4           Cup  Onion -- chopped
     1/4           Cup  Green Pepper -- chopped
  2               Cups  Cubed lean cooked ham
  1                Cup  Breadcrumbs
  1                Cup  Process American Cheese -- Grated

Preparation:

White Sauce:-margarine, flour and milk-(see below) Stir in mustard, salt, pepper 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 Each serving: 2 Tbsp Free Food (1 serving per-day) 1 tb Reduced-calorie margarine 1 tb All purpose flour 1 c Skim milk 1/2 ts Salt 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.

Nutritional Information:

3929 Calories (kcal); 275g Total Fat; (62% calories from fat); 56g Protein; 314g Carbohydrate; 7mg Cholesterol; 7447mg Sodium