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Рецепт Ham And Corn Casserole

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0 голосов | 1609 визитов
Порций: 8

Ингредиенты

Cost per serving $1.98 view details
  • 3 Tbsp. Reduced-calorie margarine
  • 3 Tbsp. Flour
  • 1 1/2 c. Skim lowfat milk
  • 1/2 tsp Dry mustard
  • 1/4 tsp Salt
  • 1/8 tsp Pepper
  • 1/4 tsp Worcestershire sauce
  • 1 x (20 ounce.) can whole kernel corn, liquid removed
  • 1/4 c. Shopped onion
  • 1/4 c. Shopped green pepper
  • 2 c. Cubed lean cooked ham
  • 1 c. Breadcrumbs
  • 1 c. Gratedlow-fat process American cheese Make white sauce of margarine, flour and lowfat milk (see below) Stir in mustard, salt, pepper, and Worcestershire sauce Add in corn, onion, green pepper and ham Pour mix into nonstick casserole Top with breadcrumbs and cheese Bake at 375 for 25 min or possibly till bubbly. White Sauce Yield: 1 c. day)
  • 1 Tbsp. Reduced-calorie margarine
  • 1 Tbsp. All purpose flour
  • 1 c. Skim lowfat milk
  • 1/2 tsp Salt

Инструкции

  1. Yield: 8 servings 3/4 C ea.
  2. Each serving may be
  3. Heat margarine in saucepan
  4. Blend in flour slowly
  5. Remove from heat
  6. Add in lowfat milk, stirring constantly
  7. Return to low heat and stir slowly but steadily till sauce boils
  8. Add in salt
  9. Remove from heat

Nutrition Facts

Amount Per Serving %DV
Serving Size 189g
Recipe makes 8 servings
Calories 237  
Calories from Fat 76 32%
Total Fat 8.6g 11%
Saturated Fat 1.86g 7%
Trans Fat 1.05g  
Cholesterol 33mg 11%
Sodium 1071mg 45%
Potassium 442mg 13%
Total Carbs 23.8g 6%
Dietary Fiber 1.5g 5%
Sugars 6.44g 4%
Protein 17.24g 28%
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