Nutrition Facts: 1 cup (prepared with fat-free milk, 1/4 teaspoon salt, reduced-fat cheese and lean ham) equals 281 calories, 15 g fat (9 g saturated fat), 53 mg cholesterol, 798 mg sodium, 20 g carbohydrate, 2 g fiber, 19 g protein. Diabetic Exchanges: 2 lean meat, 1-1/2 fat, 1 starch, 1 vegetable.