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           (20 oz.) 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           grated low-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
   1      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 Remove from heat