Green Noodles and Ham



8 ounces dried spinach pasta
5 ounces lower-sodium, low-fat ham, all visible fat discarded, diced (about 1 cup)
1 cup fat-free milk
1 tablespoon all-purpose flour
2 tablespoons low-fat tub cream cheese
¾ cup frozen peas, partially thawed
¼ cup shredded or grated Parmesan cheese


1. Prepare the pasta using the package directions, omitting the salt and oil. Drain well in a colander. Set aside.

2. Meanwhile, spray a large skillet with cooking spray. Cook the ham over medium heat for 2 minutes, or until heated through.

3. In a small bowl, whisk together the milk and flour until smooth. Pour over the ham. Heat for 2 to 3 minutes, or until thickened, stirring frequently.

4. Stir in the cream cheese. Cook for 1 to 2 minutes, or until melted, stirring constantly.

5. Stir in the peas. Cook for 2 to 3 minutes, or until heated through. Stir in the pasta and Parmesan.

Serves 4

Per serving
Calories 320
Total Fat 6g
Sat 3g
Protein 20g
Carb 49g
Fiber 4g
Cholesterol 25mg
Sodium 489mg

Diabetic Exchanges: 3½ starch, 1½ lean meat


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