Healthy Asparagus and Ham Casserole

1 (1oz) slice of wheat bread
3 3/4 cup whole wheat noodles
1/4 cup whole wheat flour
1/2 tsp dried Thyme
1/4 tsp salt
1/8 tsp black pepper
1 cup fat free, low sodium chicken broth
1 cup skim milk
1 tbsp butter
3/4 cup finely chopped onion
1 tbsp fresh lime juice
1 1/2 cups fresh cubed ham
1/4 cup fresh parsley
2 tbsp grate Parmesan cheese


Preheat over to 450 degrees. Place bread in a food processor and pulse about 10 times until coarse crumbs form. Cook pasta according to package directions. Add asparagus about a minute before the noodles are done. Drain. Place flour, thyme, salt, and pepper in a medium bowl. Gradually add milk and broth, stirring with a whisk until well blended. Melt butter in a saucepan over medium-high heat. Add onion and sautee for 4 minutes, stirring constantly. Remove from heat and stir in lime juice. Combine the pasta mixture, milk mixture, ham, and parsley in a large bowl. Spoon into a 2-quart casserole dish. Sprinkle with bread crumbs and cheese. Bake 10 minutes or until bubbly and topping is golden brown. 


Yields 6 servings


Nutrition Facts- 1 cup serving:


250 calories
7g fat
16g protein
2.7g fiber
846mg sodium


***NOTE: this is a great way to use up leftover ham from Christmas dinner!